Amanda Mittleman, Mo-Mentum Fitness

In general, within the first 5 to 6 years of menopause, women tend to gain around 6 to 8 pounds. Unfortunately the bulk of that weight tends to gather around the midsection. Research suggests that Mother Nature encourages this weight gain in an attempt to keep our estrogen levels closer to that of younger women to protect our bones. As well intentioned as Mother Nature is trying to be, her efforts are BAD for our quality of life, our health, our self-confidence and our wa...rdrobe! When you gain weight around your middle (abdomen) bad things happen like -less stable insulin levels -Elevated triglycerides and blood pressure -Increased fatty acid build up in your liver -increased inflammation which increases the risk of heart disease and cancer. Telling mother nature to kiss your ass won’t work, but a little research and immediate action WILL help. Studies CLEARLY show that women who are on HRT (hormone replacement therapy) don’t struggle with weight gain, and they tend to have thinner waists comped to women not on hormones. AND HRT not only helps women keep their waistlines where they were pre-menopause, it also helps stop that old-age fat distribution to your knees and under your armpits. All that said.a woman who exercises vigorously and eats lots of colorful organic veggies and some fruits, high fiber foods lives in a different body than a woman who avoid exercise and remains addicted to junk food. These women will respond differently to their own genes, to hormones, drugs and illness much differently as well. HRT is not a fat loss fix. It’s an effective tool for your lifelong health and will enhance your current efforts for to keep fat off your body. Ladies if your doctor tells you that HRT causes cancer and heart disease and to suck it up buttercup.it’s time to do some of your own research and find a more up-to-date doctor. #momentumfitnesshb #Huntingtonbeach #huntingtonbeachca #fitnessmotivation #Movenourishbelieve #findyourstrong #noexcuses #selfcareeveryday #livehealthylivehappy #justkeepgoing #growboldernotolder

There will always be myths and misunderstandings concerning health, fitness and nutrition. This is why living empowered means figuring what the myths and misunderstandings are so you can do what is best for your body, mind and spirit. Here are 9 myths that seem to be hanging on way too long and that you should know about to create your most vibrant health! #momentumfitnesshb... #Huntingtonbeach #huntingtonbeachca #fitnessmotivation #Movenourishbelieve #findyourstrong #noexcuses #selfcareeveryday #livehealthylivehappy #breakyourlimits #fitnesstipsters #fitnessjourneys #fitnessprogress #healthmotivation #justkeepgoing #wellnessmotivation See more

When new members join Mo-Mentum for our personal training sessions or group fitness classes, about 95% of the time I hear this sentence or something like it, I can’t believe how out of shape I am. . I can hear a bit of shame and embarrassment in their voices. I always make sure to assure my new client that they’re not alone, that feeling out of shape does not make you a bad person, and to celebrate and feel proud because they took the first step and showed up to take car...e of their body mind and spirit. Today I was listening to @melrobbins and she said something profound. (She says a lot of profound things) She said, I can pretend that I’m in decent shape as long as I don’t exercise. Her point was that we often avoid showing up so we don’t have to face the truth about where we are REALLY at health-wise, financially, interpersonally etc. We stay stuck by avoiding the things we know we need to do to feel and live better, because the denial of not really knowing Makes us feel better in the moment. This is limiting our lives, our success our ability to live truly happy lives. I have to wonder how many people are not exercising because they’re fooling themselves into thinking that they’re in, decent shape instead of just taking action to solve the problem. You will only feel, look and perform better in your life when you start exercising (and clean up your eating as well.) How do you start?Show up, no matter what excuse your head throws your way. Who cares if you’re out of shape. The only way you can truly take care of your body is to show up and start. If you’ve never exercised, if you haven’t exercised for a long time, if taking the stairs makes you feel like you ran a marathon it’s OK. Start exercising today. Nobody who just starts exercising is in shape. Your first couple training sessions will be a little difficult but that’s why you start working out with a professional. And BTW. a true professional will not make you so sore that you can’t walk, or reach for the toilet paper for a week. Just start. 5-4-3-2-1 Go! #momentumfitnesshb #Huntingtonbeach #huntingtonbeachca #fitnessmotivation

Starting is the hardest part. That means. -Getting out of bed -Walking in the door if the gym -signing up and then showing up to the mud run -showing up! ... The night before this mud run one of the girls texted the others and said, I don’t think I can do it tomorrow, I’m scared.what if I can’t keep up? We do events like mud runs because stepping out of our comfort zones is where we grow and they turn out to be a BLAST! I mean how often do you get to crawl in the mud, laugh your ass off with your friends and forget how old you are?? Even more.. When you show up scared, intimidated, worried you won’t be able to keep up.but you do it anyways you WILL experience a DEEP shift in your self-confidence and inner strength that will impact your life forever. I’m so proud of our Mo-Tribe girls for signing up and fully diving into this mud run last Saturday! They had so much fun and inspired all of us! #momentumfitnesshb #Huntingtonbeach #huntingtonbeachca #fitnessmotivation #Movenourishbelieve #findyourstrong #noexcuses #selfcareeveryday #livehealthylivehappy #mudgirlrun2021

My boys! My sunshines! I couldn’t be more proud of my two AMAZING sons! #nationalsonsday

Women that I work with tell me all the time that they don’t have time to food prep. This is a big problem AND a setback to happiness! Food prep IS a form of self-care! Ladies! The truth is, we don’t have time to NOT food prep! ... When you eat junk, you feel like POOPOO! How effective are you at getting your work done when you feel like POOPOO? NOT effective at all! How present are you as a wife, mom, GiGi, friend, etc. when you feel like POOPOO?? Not very present! Food prep can be easy! I work lot’s of hours. And when I’m not working, I’m hanging out with my hubby, grandbabies, kids and/or my friends. I LOVE my family, my friends (and even my calling/career) soooo much, that my health is VITAL! Food prep is a non-negotiable for me. Eating out may have a reputation for being easier but it’s more expensive and restaurant food is filled with vegetable oils and other preservatives that make me feel crappy and that suck your energy. No disrespect to restaurants! I don’t have a lot of time which is why Trader Joes, Sprouts, Costco and even a small portion of Albertsons, save me! These stores have organic veggies that are pre-cut! And they have organic grass-fed proteins that are ready to go. Especially Trader Joes! Precut veggies save me soooo much time for my food prep! Over the next couple of weeks, I’ll share some of my favorite food prep strategies and meals with you. I have my favorite staples that are easy, yummy and healthy meals during the week. Just the precut veggies alone should already help you figure out some great meals that you can prep ahead of time. Make your health essential for you and your family. Making your health a priority IS self care! Happy wife/mom/ GiGi/thought leader/ employee/ business owner/friend/daughter/sister/etc = HAPPY LIFE! #healthyeatinghabits #nutritiongoals #momentumfitnesshb #Huntingtonbeach #huntingtonbeachca #Movenourishbelieve #findyourstrong #noexcuses #selfcareeveryday #livehealthylivehappy

Women that I work with tell me all the time that they don’t have time to food prep. This is a big problem AND a setback to happiness! Food prep IS a form of self-care! Ladies! The truth is, we don’t have time to NOT food prep! ... When you eat junk, you feel like POOPOO! How effective are you at getting your work done when you feel like POOPOO? NOT effective at all! How present are you as a wife, mom, GiGi, friend, etc. when you feel like POOPOO?? Not very present! Food prep can be easy! I work lot’s of hours. And when I’m not working, I’m hanging out with my hubby, grandbabies, kids and/or my friends. I LOVE my family, my friends (and even my calling/career) soooo much, that my health is VITAL! Food prep is a non-negotiable for me. Eating out may have a reputation for being easier but it’s more expensive and restaurant food is filled with vegetable oils and other preservatives that make me feel crappy and that suck your energy. No disrespect to restaurants! I don’t have a lot of time which is why Trader Joes, Sprouts, Costco and even a small portion of Albertsons, save me! These stores have organic veggies that are pre-cut! And they have organic grass-fed proteins that are ready to go. Especially Trader Joes! Precut veggies save me soooo much time for my food prep! Over the next couple of weeks, I’ll share some of my favorite food prep strategies and meals with you. I have my favorite staples that are easy, yummy and healthy meals during the week. Just the precut veggies alone should already help you figure out some great meals that you can prep ahead of time. Make your health essential for you and your family. Making your health a priority IS self care! Happy wife/mom/ GiGi/thought leader/ employee/ business owner/friend/daughter/sister/etc = HAPPY LIFE!

Happy Daughter’s day to my 2 daughters.my biggest teachers, my joy and my loves! @sam.0713 @stephiejags

Amanda’s DIY Bath Salts I love taking baths! They are a part of my bed time routine. A hot bath 90 minutes before you go to bed has been show to help people sleep better. And Epson salt baths are my favorite. ... In the hot water epson salts break down into magnesium and sulfate. It’s thought that in the warm bath the magnesium and sulfate get into you body through your skin. But I don’t have any research on that. The warm water alone relaxes your muscles and can help loosen stiff joints. What’s great about making your own epson salt mixture is, 1-you avoid the chemicals that mass produced bath salts are usually made with (including xenoestrogens) 2-you can make your own favorite scents with essential oils that also benefit your body, mind and spirit. Ingredients for your own Epsom Salts -IKEA BIG Jar -1 bag of Epson Salts (Costco) -1 cup of Baking Soda -1, 2 or 3 essential oils -1/8 to 1/4 cup scooper (I a protein powder scooper from my finished bag) *Pour Epson salts and *1 cup of baking soda into glass container. *Then add in your essential oils *Stir the mixture with a big spoon (The glass container and ingredients are kind of awkward to shake-but you can shake it up too.) I put 4-6 scoops (1/4 cup size scooper, so 1 cup to 1.5 cups) into my bath. But you can put up to 2 cups into your bath water. I’ll be honest.I’m not versed in essential oils so I just make up my own concoctions Sometimes I make a sweeter scented mixes, sometimes more clovey scents, sometimes lavender, and sometimes eucalyptus. #momentumfitnesshb #Huntingtonbeach #huntingtonbeachca #fitnessmotivation #Movenourishbelieve #findyourstrong #noexcuses #selfcareeveryday #livehealthylivehappy

You’ve most likely heard that the Keto diet will help you lose weight from friends, by reading about it and maybe even your doctor. The Keto diet IS good for you. It’s true! But it’s not that easy. First, a keto diet and a low carb diet are different. ... You’re eating a keto diet when your body goes into ketosis. If you aren’t testing and you don’t know.you’re probably eating low carb.which is TOTALLY FINE ESPECIALLY if it’s working for you. Keto isn’t the only way to eat healthy and to lose fat and keep it off. Keto can take some time to transition into. If you’ve been eating a diet higher in processed foods and living more sedentary (working, driving, studying etc) your body is most likely burning sugar as it’s primary source of fuel. Your metabolism has a flow and it doesn’t like to change up it’s flow. The requires training which we call metabolic flexibility. Transitioning from higher carb/not counting to Keto (almost no carbs) isn’t going to feel awesome! Another issue is that a true keto diet affects men and women differently. It tends to work better for weight loss in men. Keto affects people differently. Keto can potentially have an adverse affect on hormones, including cortisol, thyroid, and estrogen, especially in women. If we stuck ourselves on a desert Island with no Starbucks, fast food, birthday parties and friends who invite you to have several drinks together, Keto might work for you right off the bat. If you think keto might be good for you try it with professional guidance first. And.try taking it in steps and start with a low carb food plan. 1-Stat with 150 grams of carbs/day. Do that for a week. 2- Then go to 100 grams of carbs/day for a week. 3- Then shoot for 75 grams of carbs/day for a week. 4-A true keto diet is 50g of carbs or less if you can do this for a week then you will do better transitioning on and off of keto. It’s not an exact diet that’s going to help you lose fat, it’s finding the right food plan/diet for YOU that will help you lose fat and keep it off.

Energy is something humans make! We are like power plants. If we wait until we have energy to exercise..it just won’t happen. This is the secret that people who exercise consistently, know. In 1951, epidemiologist Dr. Ralph Paffenbarger started the Longshoreman study. He enrolled 6,351 men ages 35-74 and followed them until they were 75 years old or they died which ever came first. The study went on for 22 years. ... Paffenbarger’s subjects were the longshoremen whose jobs demanded that they perform strenuous to moderate work and some light tasks. In 1975 he published his results in the New England Journal of Medicine and the results were indisputable. The men who did the most strenuous work had SIGNIFICANTLY fewer coronary events than those doing only light and moderate work. Studies with Finnish lumberjacks and U.S. railroad workers came to the same conclusions. This doesn’t mean that you have to strenuously exercise every day. What it means is that we need to get up and exercise at least 150 minutes a week and hopefully a bit more. And just because you don’t feel like it when you’re at home, doesn’t mean you won’t get a burst of much needed energy when you start moving. Moving creates energy. Moving your body releases endorphins and Dopamine and other feel good neurotransmitters. Don’t be afraid to push yourself a little at times. You’ll most likely find out that you’re stronger than you thought. #Fitness #momentumfitnesshb #Huntingtonbeach #huntingtonbeachca #fitnessmotivation #Movenourishbelieve #findyourstrong #noexcuses #selfcareeveryday #livehealthylivehappy

I specialize in helping people lose fat and to upgrade their health, to feel more comfortable in their own skin, to regain their self confidence, and to live happier. Exercise and nutrition are key. We all know this. I help with this. One other area I help with, is accountability. Dan Buettner, who wrote The Blue Zones found that the people who lived the longest, happiest, chronic illness free lives had several commonalities (although each was slightly different). ... One of the things Buettner writes about in his newest book, The Blue Zones of Happiness, is that he realized one day in an AhhHaa moment that the people in the populations he studied didn’t wake up one day and decide to live a long, healthy vibrant life. Instead, for people of the BlueZones, their lifestyles just kind of happened naturally. Their lifestyles were supported by their communities and their family. So, here’s the thing. In America as a whole unfortunately, processed foods, too much alcohol, sedentary living, high stress, and isolation are all encouraged by most of our culture. These are ALL the things that cause chronic disease and early, prolonged, painful deaths. Most American’s today are going to have to decide to live a healthier life and change things at some point to get off the chronic disease carousal that makes the FDA and Big Pharma LOTS of money. One of the biggest factors that will help you create your healthiest, most vibrant life, is to surround yourself with a community who is doing the same thing. Like the BlueZone people, community is key to their happiness, health and healthspan (amount of life when you are free of chronic disease.) Find your community. This is why I created Mo-Mentum. Since I was in my 20’s and started personal training and teaching group fitness I realized it was easier to live healthy when the people I surrounded myself were doing the same thing! Your community counts! Find people who make you smile and laugh your butt off, who support you in good and bad times, and who you know always have your back! #momentumfitnesshb #bluezones #livehealthylivehappy #findyourstrong #noexcuses #selfcareeveryday

For women of EVERY age, making sure your liver is able to do it’s detoxifying job at it’s highest capacity is REALLY important. One of the easiest ways to do this is through eating cruciferous vegetables often! Every day! ... And don’t give me the I don’t like vegetables big baby excuse! Just saying this with LOVE! Suck it up buttercup! Once a month is NOT enough!! The Brassica family of veggies is royalty when it comes to liver detoxification helpers AND they’re loaded with vitamins and minerals too! There’s a direct link between cruciferous vegetables and a reduction in all causes of death including from heart disease. Cardiovascular disease still the the number one killer of women. So this means, the more you eat these veggies, the more you are protecting yourself from all causes of death, including cardiovascular disease, breast cancer and more! You already know the most common Brassica, cruciferous vegetables but you may not have known before this how great they are for your liver and protecting you from disease. There are many to choose from too.these are just a few! Broccoli Bok Choy Brussels sprouts Cabbage Cauliflower Collards Kale Turnips/turnip greens #foodformood #healingfoods #nocookingrequired #healthyeating #healthyeatinghabits #nutritiongoals #momentumfitnesshb #Huntingtonbeach #huntingtonbeachca #movenourishbelieve

No excuses! We had enough focus for 30 min! But we followed GiGi’s class with Alex on Zoom with a bike ride! #Fitness #zoomclasses #zoomfitness #Momentumfitnesshb #Huntingtonbeach #huntingtonbeachca #fitnessmotivation... #huntingtonbeachca #Movenourishbelieve #findyourstrong #noexcuses See more

Don't move the way fear makes you move. Move the way love makes you move. Move the way joy makes you move. -Osho

These sweet girls! Tiger Lily and Buttercup LOVE Yumi! It’s really cool to be a Zoom participant. Lily and Jade LOVED it when Yumi talked to them today! And I got to share my sweet girls to my Mo-tribe. Thank you Zoom! #Fitness... #Momentumfitnesshb #Huntingtonbeach #huntingtonbeachca #fitnessmotivation #huntingtonbeachca #Movenourishbelieve #findyourstrong #noexcuses See more

This view is so beautiful AND also reminded me that some of our biggest problems, might not actually be as big as they feel. That reminder is a nice perspective. There’s definitely a spiritual feel to Sedona.... #Fitness #Momentumfitnesshb #Huntingtonbeach #huntingtonbeachca #fitnessmotivation #sedona #Movenourishbelieve

THRIVE IN 2021.... T- TENACIOUSLY own our actions H- HEALTH AND HAPPINESS are number one priorities ... R- ROUTINE- routine is key. Build routines and habits that support your growth and happiness I- INTEGRITY- Live courageously according to our principles, over emotions. V- VISION- Be clear about your vision and Live as if you have already achieved it. E- ELEVATE surround yourself with people who elevate you and whom you elevate. What’s your word for 2021? Are you living empowered? We all have our own super powers inside of us. Whether these powers lie dormant or we strengthen them is up to us. Small actions every day toward our goals and dreams is something we ALL have control over. 1% better every day is soooo doable! #Momentumfitnesshb #Huntingtonbeach #huntingtonbeachca #fitnessmotivation #huntingtonbeachca #Movenourishbelieve #findyourstrong #noexcuses #FitnessMotivation #fightforfitness #impactcoaching

Think long term. Execute short term. Experience now. -The Stoic Emperor Transforming your body, habits and life IS possible! ... It’s easier and much more fun with people who are on the same path and who support you. It just requires daily action, support, and an big enough why. Being a size 4 is not a big enough why. But strengthening your immune system, increasing your energy, improving your performance at school or in your career, feeling more confident, improving the quality of and your happiness in your relationships, and becoming the woman or man you know you can be....those are whys that continue to pull you! Weight loss is a consequence of creating mind, body and spiritual health. Start today. #Momentumfitnesshb #Huntingtonbeach #huntingtonbeachca #fitnessmotivation #huntingtonbeachca #Movenourishbelieve #findyourstrong #noexcuses #FitnessMotivation #fightforfitness #impactcoaching #tdmastermind

Day 42 I saw my vocal therapist for the 1st time yesterday. I’ve been talking a little too much. ... I am now allotted 20% of my normal amount of spoken words. That means approx 20 sentences an hour. For my normal sentence length means approx 2 words a minute. For the next couple of weeks I’ll be rebuilding my vocal muscles slowly. (Just like what I help others do with their body muscles) And I have daily vocal exercises now too. These are a non-negotiable. So what’s the lesson? I ABSOLUTELY need to use my words sparingly, only the most important words. AND I am now receiving a top notch lesson in the skill of listening! Wasting words is not an option for me. If you think about it, we should ALL be choosing our words wisely. Words generate emotions and energy. What kind of energy do you want to have in your life? We get to chose our energy by the words we speak, write and think. I’m not going to waste my words complaining, judging others, catastrophizing, and hurting others. I’d much rather save my words to to raise others up, and to share love & light to this world. How are using your words? If you had 20 sentences to speak an hour. What kinds of words would you speak? Where would you allow your energy to go? #Momentumfitnesshb #fitnessmotivation #huntingtonbeachca #Movenourishbelieve #findyourstrong #noexcuses #impactcoaching #empoweredlivingdaily

Today I listened to a great episode of the @shawnmodel podcast. Understanding the bigger picture about viruses is also important. How many people have been holed up in their homes for 10 months now? How many people have traded in their daily exercise for Netflix, processed comfort foods, soda, alcohol and depression? How strong is the immune system of any human who’s traded their health for these things. Why are we not talking about the 70+ million people who have survi...ved COVID? Why are we not asking what made their immune systems strong enough to fight the virus? Because viruses are not going away and rightly so, we actually need bacteria, viruses, yeasts, and molds to thrive as biological beings. Handing our power over to fear, worry, uncertainty and not taking care of our bodies everyday as a form of protection is dangerous for everyone’s future. Yes, wear a maskYes, avoid huge crowds of people but what about the armor we EACH have inside of our bodies and our abilities to strengthen that armor with the food we eat, by choosing to exercise daily, by keeping our mindsets in check. There is something to be said about taking responsibility and choosing to live empowered by taking steps TODAY AND EVERYDAY to get healthier and more resilient. Start Zoom Exercise classes. Our immune systems don’t have a pump like the heart for the cardiovascular system. Moving our bodies with intention and intensity IS THE PUMP for our lymph fluids. Lymph fluid in sedentary people is like the fluid you will find in a 3day old puddle of water.sludge! Fluid must move or it gets stinky and sludgy. Get outside and go for a walk. Did you know there are 17 separate published studies that show the higher your levels of Vitamin D the safer you are from COVID? Talk to your Doctor and get your Vitamin D levels checked and get on a good supplement. Natural sunlight IS still the best form of Vitamin D but supplementation can always help. Join a weight loss challenge to get your nutrition right again. Our immune systems are made of what we eat! Help your immune system get more efficient by eating whole, healthy foods EVERYDAY. #momentumfitnesshb

My little Daisy says her GiGi (that’s me) Looks like a Victoria’s Secret model. Kids a brutally honest soooo....my 2021 is going AWESOME so far! This little angel warms my heart on a daily basis! ... She reminds me that looking at myself through her eyes is a much more beautiful feeling and picture. Not because of how I look, but because of LOVE

I LOVVVVE when I get texts like this one. One of my clients bought herself these flowers the other day. She’s practicing self care and love after a lonnnng time of putting everyone else first. In our culture somewhere along the way we’ve confused self love and self care with selfishness and narcissism. ... My friend/client was elated by this simple act of love for HERSELF! Exercise and transforming our eating habits are SO MUCH MORE about learning new ways to take care of our mind, body and spirit and living our best lives than they are about being a size four. Weight loss is a SIDE-EFFECT of a healthy body, mind and spirit. Empowered living is taking care of yourself first so you can be a positive force in this world. That’s not selfish. Just imagine if we ALL focused on finding and building our personal super powers by focusing on taking care of bodies’, our minds’ and our spirits’. Weight loss isn’t JUST about weight loss. Exercise isn’t just so you can have 6-pack abs. There’s a person inside of each of us who dreams of living with confidence, happiness and fulfillment. We CAN ALL do this. What can you do to love yourself today? #Fitness #Momentumfitnesshb #Huntingtonbeach #huntingtonbeachca #fitnessmotivation #Movenourishbelieve #findyourstrong #noexcuses #californiafitnessalliance #FitnessMotivation #fightforfitness #impactcoaching #tdmastermind #PersonalTrainers #GetStrong #weightloss #empoweredlivingdaily

Day 61 Got to see my Dr. and my vocal therapist on the same day. JR my vocal therapist) was in the room when Dr. Chettri looked at my vocal cords. Here’s how it happens....Dr. Chettri sticks a camera that looks like a silver magic wand in my throat. ... (This is not a rated X post Get your mind right!) I never say okay to the camera that goes through my nose to look at my vocal cords! that’s like a Covid test on steroids! Then Dr. Chhetri has me make eeeeee sounds. Some high, some low eeeee’s , some eeee’s in my normal tone. My vocal cords vibrate as I make each sound. Dr. Chettri watches how my vocal cords move/vibrate with the sounds I make. And after the exam he plays back the recording so I can see my vocal cords and hear too. I’m definitely NOT A singer! But I do LOVE how my voice is sounding. There’s still some stubborn swelling. But I was hard on my vocal cords for a long time. I was ignoring the warnings my body was sending me. And that’s part of the reason it’s taking a little longer for my cords to heal. They took a beating for a long time. I’m not a bad person for not reading my body’s signs....I’m human. I was doing the best I could. Today I know different. I take responsibility for the problem. Not in a punishing way, but instead it’s a knowing that I have to power to make this better. My Dr. and therapist are guiding me. But untimely I’m the one who must choose to take action every day. Some of these actions are uncomfortable and inconvenient but I know what I want in my life and I’m okay with the discomfort and inconvenience. All of us have habits we need to transform, to live our best lives. The longer we ignore our bodies messages the more recovery work we will have to do. Whatever it is you’re putting off, weight loss, your health....just start today. The best day to start is today. #Momentumfitnesshb #Huntingtonbeach #huntingtonbeachca #fitnessmotivation #huntingtonbeachca #Movenourishbelieve #findyourstrong #noexcuses #tdmastermind

2021 has the potential to be a great year! But it will only be a little bit better than 2020 if you wait around and talk about all of the things you’re going to do as soon as you get the COVID vaccine, the gym opens, when there’s a new governor, president....whatever. Empowered living is taking 100% responsibility for our own lives. Taking responsibility isn’t easy, but it is much better than being a victim to your circumstances. ... BUT taking responsibility also means that we HONOR THE POWER we own inside of us to change what needs to be changed to create and live our best lives. We were born with the power to create our best lives it’s up to us to strengthen and use that power every day. Our food choices, our sleep habits, our choice of friends, our work habits, our calendar, our workouts or lack of workouts, our time to play and rest our self talk (or rather which self talk we give our energy to, and our Mindset....these are ALL our responsibility. There is no better time to get your life together. There is no better time to take steps to improve your health. There is no better time to bring out the woman (or man you were out in this earth to be, than TODAY! #momentumfitnesshb #huntingtonbeachca #Movenourishbelieve #findyourstrong #noexcuses #californiafitnessalliance #FitnessMotivation #fightforfitness #impactcoaching #tdmastermind #personaltrainer

Day 45 Today will be LOTS of complete vocal rest.. Yesterday I lead our 1st Team Meeting of 2021. ... 20 sentences an hour means I’ve got to be VERY strategic. I’ll be honest....I went over my allotted words. But I followed my overdraft with 2.5 hours of complete vocal rest/reset. AND then a wonderful, peaceful and adventurous bike ride with my Daisy, Sammy and Teddy bear! The cool thing about little Daisy and Teddy Bear (2 year old and 7 month old) is you can communicate just fine without words! Expressive faces and funny noises, listening, playing and lots of LAUGHING is their favorite! My point is that the road to recovery, to our goals, to our big dreams is messy. BUT when you keep your eye in your DESIRED destination, and course correct along the the way....you WILL reach your destination. My path so far has been challenging, frustrating, uncomfortable, rewarding, fulfilling, and lined with failures and successes. This is what reaching goals and dreams and simply overcoming obstacles is really like outside of movies and marketing AND FOR SURE MEDIA (not that those things are bad....it’s just easy to relate to them and forget about the necessity of embracing and leaning in to our own struggles instead of complaining about them and trying to find the easy way around them.) We can grow and strengthen our personal power (our super powers) when faced with obstacles and when working toward our goals. Or we can allow them to crush us, by blaming the uncontrollable circumstances and people outside of us. The choice IS our own if we choose to live an empowered life. #momentumfitnesshb #huntingtonbeach #fitnessmotivation #huntingtonbeachca #Movenourishbelieve #findyourstrong #noexcuses #impactcoaching

10 Top Lessons I’ve learned from 2020 (part 3 of 3) 8-HAPPINESS CAN ONLY BE FELT RIGHT NOW. Don’t wait to be happy! Right after my surgery, when no one really knew how well it would turn out, I felt happy because I felt loved by my family, & friends, & my doctor was very hopeful. I had already decided this surgery would go GREAT, and whatever happened I would make the best of it. (This may sound graceful...it wasn’t, I struggled to get there. I had guidance from my mentors...!) Not talking was really hard (my last day of talking was Thanksgiving.) But I still felt happy more than I felt stressed, worried, frustrated. I felt all of those things often but when I did, I chose to look for what I was grateful for right now instead and I felt better. Of course it’s okay to feel frustrated, but staying there doesn’t do us any good. Staying in our negative feelings keeps us from feeling and living empowered. 9-LIVING EMPOWERED, BEING EMPOWERED IS UP TO US. The world can go crazy, like it did in 2020 and we can still BE EMPOWERED every single day and every minute of that day, if we choose. Living empowered doesn’t mean everything is perfect, it means we understand what we CAN control and what we can’t. No One can take our power and No One can make us feel like a fool without our consent. Taking complete responsibility for our own lives isn’t easy, but it is empowering. Complaining about what others are doing to take away our happiness just does’t help. 10-WE ARE ALL OUR OWN SUPER HEROES. I’m grateful for my doctors, but ultimately it’s me that’s going to turn this vocal cord thing around now. My doctors and vocal therapist are here to help me, by giving me tools but I’m the boss of my health. If I don’t use the tools I’ve been given to help myself get better, I won’t get better. Nothing happens because we wish for it. And Nothing happens when we ask, Why me?? That’s just a bad question. I’ve asked it, I know. The answer ALWAYS SUCKS AND MAKES THINGS WORSE! I am the hero of my story. You’re the hero of your story. And all superheroes have their superhero support crew! Choose wisely! #momentumfitnesshb

10 Top Lessons I’ve learned from 2020 (part 2) 4- SURROUND YOURSELF WITH PEOPLE WHO MAKE YOUR LIFE BETTER AND LET GO OF THE REST WITH LOVE. Our tribe IS an essential part of our lives. Our tribe can lift us or keep us down and depressed. We get to choose who we surround ourselves with. So choose wisely. In the end, people who don’t care about you weren’t going to be there for you anyways. Let the go with love. 5-OUR HABITS MAKE OR BREAK US. Just like brushing your teeth.... If you do it once, it WILL feel great. You can talk about the NEED to brush your teeth all you want.but if you don’t make it a habit and brush your teeth everyday.eventually you’re loosing your paycheck to keep them or your flat out toothless. Our habits ALL OF OUR HABITS, our actions everyday create outcomes.....the quality of our lives today. OWN YOUR ACTIONS.OWN YOUR HABITS. 6-WE ALL GET 16 HOURS A DAY TO CREATE OUR LIVES. Don’t waste those hours we don’t get them back. 7-LIVE IN THE NOW, IT’S ALL THAT MATTERS. This year during the worst of the pandemic, March- June when I couldn’t think about July or beyond. I had to stay in the moment. I had no room to panic. When I focused on taking care of my family, my team and my tribe today, everyday, everything was doable. When I started to worry about what was going to happen in the future, I lost my grip on what was most important to me, being of service, my family, my friends, my team, feeling happiness in the moment. Don’t waste time ruminating over the past or worrying about tomorrow.....create the best today possible right now. #Fitness #Movenourishbelieve #findyourstrong #noexcuses #empoweredpeopleempowerpeople