Motivation alone will not get to success

Motivation alone will not get you to your goals....

Motivation is the reason you take the step. It is the general desire to reach for something to strive towards a goal. BUT Motivation does not get you to your goals. When the road gets rocky when your plan falls apart IT IS Determination that does. Determination is not simply not giving up. It is no matter how hard things get, or how badly you want to give up, you persist, you resolve you stand firm in the purpose of what you are doing no matter the obstacles you find the path that leads to your success.  It is the internal drive to fulfill your goal dream or desire. 

-Determination is not giving up. 

-Determination is not letting go. 

-Determination is finding a way to make it happen. 

-Determination is falling on your face and your getting back up. 

-Determination is pushing past your perceived limits. 

It’s the nitty gritty not pretty dirty that drives you beyond!

"Learn to love yourself for where you are RIGHT NOW. From the bottom of your core, love every inch of YOU regardless of what you want to change about yourself. You can NOT go anywhere without self love. Sure you can take a few steps forward, but that lack of love will always creep back.  Instead, make an agreement with yourself, like you would for your best friend, and agree to LOVE, agree to laugh and agree to release yourself from the constant notion that you always need to improve.  It is only then, when you accept yourself lovingly, for the way you are, that you will find that yellow brick road of endless possibilities. It all starts with LOVE"-


Michael Jordan once said: “Once I made a decision, I never thought about it again.”

Willpower is the greatest lie.

If you want to make permanent changes in your life, don’t rely on your willpower.

It you want to make change in your life, willpower is not going to help you. Willpower is actually what’s holding you back.

Willpower holds uncertainty. It’s a noncommittal. It’s indecisiveness.

When you truly want change DECIDE TO CHANGE

If you need to exert willpower to achieve what you want, there’s an internal conflict happening inside you.

According to research, “willpower is like a muscle. It’s a finite resource that depletes with use. By the end of a strenuous day when you’ve been forced to exert willpower – when you’ve had to stop yourself from eating that candy bar a hundred times over – your willpower is exhausted. You are exhausted.”

We must first realize what internal conflicts we have that prevent us from committing to the decision to change then create the conditions/the environment to effect change.

“Once you make a decision, the universe conspires to make it happen.” according to Ralph Waldo Emerson

Once you decide what you want, there is no more need to think about it. The decision has been made.

When you are committed you will create regimens to sustain your choice. You will create the environment to succeed. You will follow the path and practices that are aligned with your goal(s).

“We naturally adapt to our environments. Conscious evolution involves purposefully surrounding ourselves with people that are reflections of who we want to become and creating environments that are conducive to what we want to achieve.“

Change your mindset. Stop relying on willpower and setting yourself up for failure. Create your environment conducive to your goals. Surround yourself with likeminded people. Your success will happen organically almost effortlessly. Your environment, and the people who are in it, is the best indicator of the life you’ll live.

Stop fighting yourself. Vow to resolve internal conflict about your choices and set the task of real change!

Fit tip

Train smarter! 

Imbalances in the spine create chain reactions throughout the body. When something is wrong in one part of the body, it translates up through the spine. 

Doing the same exercises in a dysfunctional pattern will NOT make them improve. 

Back up 


Fix the dysfunction first 

You will be amazed!

For example a Kettlebell swing is NOT a squat!!!

Most people squat their swing rather than making it a "hip snap." The bell should never drop below knee level. Ever. When it does, you're increasing the arc of the swing and placing more stress on the lower back.

It should come from a hip hinge thrust. 

First off you must have proper pelvic mobility or you will engage from your lower back. 

Practice pelvic clock exercises daily. 

Practice yoga become aware of how your body moves. 

Stretch daily. 

Perform mobility exercises. 

Remember the 6 functional movements of the spine. All are important!


Food for thought…

The theory: If you keep adding small amounts of food to your fire (the fire being your metabolism), you will keep it going strong and burn more calories overall.

The reality: Food intake has a negligible effect on metabolism. Some foods, including those with caffeine, may slightly and temporarily increase metabolism, but the effect is too small to help you lose weight. What most affects your basal metabolic rate (BMR), the rate at which your body burns calories at rest, is body composition and size. More muscles and bigger bodies generally burn more calories overall.

Your best bet for sustained fat loss is to build muscles. 

There are other benefits to eating 5-6 micro meals such as preventing binge eating and leveling blood glucose in those who have issues with BG levels. However in my experience both of those may be affected through providing balanced, varied, high quality nutrition. 

Typically if we have "cravings" we are either not meeting appropriate macro or micronutrients in our dietary intake. 

Choose the right plan for you. Remember a successful plan is a sustainable plan.

Overall to lose weight you need to be in slight deficit. To gain muscle you need to be in slight surplus AND train hard enough.

A journey of success is one step at a time

Set big goals but be sure to also set small stepping stone goals that keep you consistent.  Be consistent daily and slowly but surely you will get there!!

Celebrate small daily successes. It's not everyday you will have huge success but there will be small things that you can reward yourself for. All these little successes will add up to some big ones!!

👉🏻 Exercise in way that you enjoy. Fitness be an activity you love and go do it!!!

👉🏻 Stretch daily. It doesn't have to be a yoga class. Just spend 15 minutes stretching. It helps alleviate tension/stress and helps prevent injury. 

👉🏻 Laugh.... find joy in every day!!!

👉🏻 Spend time with like minded people you care about and that care about you 

👉🏻 Control what you can and accept what you cannot control. 

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A diet is a temporary solution

Diets do work... temporarily. You can label yourself & your way of eating however you’d like Keto, Raw, Paleo, the list goes on....

The problem is a diet is a temporary solution to a permanent problem. You must be brave enough to figure out what’s the real issue(s)!

Shame guilt fear reward stress exhaustion boredom pleasure ..... can you pull the thread? Unravel what’s the underlying issue? Because the issue is not food. Can you say that out loud? THE ISSUE IS NOT THE FOOD ITS YOUR RELATIONSHIP WITH FOOD. 

If you can’t feel okay with that there is something to consider.....pull the thread, peel back the veil, stop trying to be strong and allow yourself to be vulnerable and explore that relationship. Be curious. Be fully alive and aware. Feel deeply. It’s ok to feel all those things you are human. And its ok to indulge once in a while without feelings of guilt, shame and regret, food is comforting it has emotional connections to experience, to people in our lives, to memories. Maybe you need to take a step back and ask yourself what is your end goal really? Restricted deprivation and bingeing or sustainability allowing pleasure joy and comforting and nurturing? Listen to your body’s cues. Honor them. 

So stop pursuing your goal body or goal weight in an unsustainable way! Heal your relationship with your body and make peace with food first! 

Instead of labeling your way of eating, or living by lists of “good foods” and “bad foods” what if you starting to  LISTEN to your body & it’s innate wisdom, and allowing yourself to live the healthiest life possible... in terms of both WHAT you’re eating and HOW YOU FEEL about it!! 

I know this is easier said than done it takes patience and practice. Not perfection. Practice. 

New year New goals in perspective

When it comes to setting fitness and health goals look to start building a lifestyle rather than looking for short cuts and quick fixes. 

Too many people driven to lose weight after the holidays join in on a detox, 30 day weight loss challenge or starvation diet. They go from zero to 100 mph in two seconds- resolving to drink more water, not touch alcohol ever, zero carbs and sugar, workout every day.the list of extreme goes on……

Good intentions do not necessarily reflect success 

Remember THE GOAL IS NOT TO JUST LOSE WEIGHT. It’s to create a sustainable lifestyle that allows you to keep it off and actually live your life. 

On your journey of weight loss don't forget to also keep the big picture in mind. To be successful in losing and keeping weight off you must be patient consistent and keep perspective.

Focus on doing things the right way not the "easy" way. Have patience and understand the process will not be painless or perfect. You can't give up at the first sign of struggle. If you miss a workout, it's just one missed workout. You don't need to start over. You don't need to give up. LEARN FROM IT! Adapt. Adjust. Move on. If you slipped up and made some poor diet choices- guess what.... EVERYONE DOES! Just get back on track and KEEP GOING. No need to punish yourself with extra cardio or time in the gym no need to further restrict your calories

Stay focused …..stay the course

BEING PERFECT doesn’t equal results.




How can you bring calm and peace to the middle of a stress-ful, chaotic day?

What if I told you the simple choice of being present or being mindful would change your outlook? That practicing those things would bring a sense of calm and peace to your day?

No matter how out-of-control your day is, no matter how stressful your job or life becomes, the act of being present can become an oasis. It can change your life, and it’s incredibly simple.

We can work to be more mindful in everyday. It doesn’t have to be a special time or place. 

Bringing mindfulness to the activities we already choose to include in our lives is a great way to start. Many of these activities—gardening, running, biking, and swimming come to mind though the list is long—already have a kind of natural quiet to them. So it’s not a big leap, and it can be time well spent in more ways than one.

Below is a great graphic from


Protein required……it varies

Protein requirements vary depending on your age, gender, level of physical activity, special health conditions, and pregnancy.  The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. Individuals who workout especially weight training typically need a bit more 1.0-2.0 gram per kilogram body weight. I typically recommend 1.2g/kg for my clients when starting out. 

Meat, fish, poultry, beans, nuts, dairy foods and lentils are among the best sources of protein.

Rituals are what make you truly successful

Regardless of how you define success, you don’t suddenly become successful. You become successful over time based on your rituals.

In my opinion its not motivation per se that drives you. It is determination through development of a plan that series of events those daily rituals that truly decide success.

This is why we complete goal sheets that include stepping stone goals and behavior modification goals. It’s important to outline the plan for success in finite details at times.

We often fail to realize fitness and health goals are no different than other life goals. You want to become a doctor or nurse? There’s the schooling clinicals/residency then the profession. You want to own a home same thing a plan to work, save, peruse, negotiate then buy. Even something as simple as making coffee has steps to brew the perfect cup. So why would our health and fitness goals be different? Truth is they are not. They require rituals. Those routine daily steps towards your goals.

Yep truth is becoming fit and healthy takes work. It takes consistency. It is not a linear path. There will be tougher days than others. There will be days you fail. That’s all part of the journey. But your rituals will keep you determined towards your goals and striving towards success. That’s why they are so important. Sure someone may motivate you but that’s is only an external cue. We as humans need internal cues like drive determination and ritual to truly shine.

How much protein is enough?

MYTH: Excess protein in the diet just gets excreted and cannot make you "fat"

THE SCIENCE: it is true the body's ability to store excess protein is limited. It is true that a portion of the protein is excreted in the urine (the nitrogen group i.e.: protein urea). However, the other portion(carbon group) is converted to fat or glucose depending on the body's current needs. Ultimately excess consumption has the same fate as other overconsumption of macronutrients fat or carbohydrate and that is the storage of fat. 

Protein consumption ranges should be 15-35% of daily caloric consumption depending on activity. Plant based protein intakes need to be 10% higher for vegans. The most complete sources are whey, eggs, beef and soy providing both the essential and non essential amino acids required for complete protein. Other sources should be combined to meet requirements of all essential amino acids for example beans plus rice. 

Heres a handy food list for combining foods to complete proteins

Legumes + Grains

Legumes + Nuts

Dairy + Grains

Legumes + Seeds

Below is a great graphic of servings of protein


Fit tip

Fitness Tip of the day:  Losing weight the WRONG way:  starving yourself, crash dieting, cutting carbs, relying on tons of cardio, taking weight loss drugs, supplements or using tricks and fads really isn't that tough and can be done fairly quickly. That's why they "sell". 

The CONSEQUENCE is that you WILL gain the weight back and often times more than you originally lost. Losing fat (and maintaining muscle mass) for GOOD takes patience, commitment, consistency and a CHANGE of outlook toward your body and your relationship with food and exercise.  To change your body, you must first change your MIND!  Realizing that a temporary fix to lose weight quickly will put you on a lifelong rollercoaster of frustration over your weight.  TRUE Fitness is a lifestyle change and a long term commitment to YOURSELF to become and LIVE at the best you can be!

Perception and Stress

Often when we find stillness we become aware of body sensations, thoughts, and feelings. Often times we get caught up in them, make a story out of them, or allow ourselves to be defined by them. But with practice we build our ability to be ‘the sky that holds the weather’. We learn how to hold what we find with a little more wisdom and compassion.

We talk about the power of perception. How PERCEPTION of stress creates the same response as being in a stressful situation. How often times our mind lives in past hurt, anger, resentment, or guilt. Or travels forward anticipating, worrying, or building fear.  

So, what can you do today to shift your perspective? To allow yourself to be present? And meet those moments with wisdom and compassion... ❤️


I am excited to announce we are moving the gym and yoga studio!!  December 2017 will be the last month in our current space in downtown Walla Walla.  We will be moving to the West side 1365  Dalles Military Road. 

This month has been a whirlwind!!

My husband and I have been looking since last spring after our spring retreat with the idea that more space will accommodate more and larger retreats.  This space is amazing!  With more open area and windows along with a teaching stage it will make it easier to visually see the instructors.  My wonderful friend and client Kris with a background in design has been assisting in decor and ambiance for a peaceful chill environment.  The yoga space is based on The Five Elements of Earth Fire, Earth, Water, Metal and Wood.

The workout area is open with a freight sized garage door allowing for fresh air and ventilation during the spring to fall during training sessions, an ample parking lot for throwing the tires around and running drills.  We are close to the Fort WW Park as well for morning runs and walks pre and post workout sessions.

Our opening date is scheduled for January 1, 2018 with a Grand Opening Celebration.

0900 Join us for an open house serving teas and light snacks. Jessica Cantrell-Avery will be on site with her 2500 piece LulaRoe store

10 am a FREE Yoga class will be offered

Raffles for a custom made mala from EarthPoiseMalas of Honolulu, Free workouts , Lularoe leggings and MORE>>>>>




How good you look at the end of a fat loss diet is dependent more on how much muscle you have and retain that how much fat you lose.  You will only be a smaller version of the "shape" you do not want to be if you do not take the time and effort to gain muscle.  

Strength training not only creates strength but it develops muscle.  Muscular development is how we truly change the shape of our physique.  It is much akin to creating a sculpture from clay. We must have enough clay or our creation will not have balance and structural integrity enough to be pleasing to the eye.  Thus, we need to focus on building muscular density in order to sustain a framework for our new physique.  Only focusing on losing fat through diet and cardio will leave you feeling unsuccessful in truly developing the shape you desire in the end.  This takes a commitment to actually eating enough calories to sustain the effects of building muscles and losing fat.  We will not get there by so limiting our caloric intake so much that we do not have the fuel to sustain quality workouts.  It is a finite balance of the two and no one has the same needs for calories vs training.  We cannot pick up the same training regimen and diet as our BFF or trainer and expect the same results.  We as humans are individuals and our protocols for success mirror that.  It is a challenge of trial and error and it will constantly be changing throughout your cycles of strength (muscle) building and leaning.  As they say insanity is doing the same thing and expecting different results.

Are you ready for the journey?