Now Offering Rock Tape!  I am excited to share the many benefits of Functional Movement Taping.  I had a great time at this 2 day training and certification and learned many taping applications!  Not the clearest pic, but I went to battle for ya’!


Feel free to give me a call if you have questions.  Continue reading or click here for more info!

Rock Tape is a revolutionary medical and sports performance tool with a wide range of beneficial applications. Unlike most other tapes that act as a kind of bandage, holding things down, Rock Tape interacts not only with the tissues it covers to increase mobility but also directly with the brain to make profound changes in movement which can drastically improve performance, posture, pain and rehabilitative goals.

What Benefits Does Rock Tape Offer?

Pain Management:  Rock Tape is able to help reduce or in some cases even eliminate certain kinds of pain upon application and help mitigate the lasting movement effects that are created by pain.

Performance Enhancement:  Rock Tape can increase muscular activation (Most people have sub-optimal use of their muscle tissues at best), improve movement posture and technique, decrease fatigue, improve recovery time  and decrease chance of injury.

Edema And Fluid/Tissue Mobility: Rock Tape actually creates improved movement between our superficial fascial layers (fascia is our body’s main connective tissue, helping hold us together, give us structure, and let things move around with less friction) which helps maintain better overall movement in our body, but also really helps fluid mobility. From edema to other sources of swelling, Rock Tape improves fluid mobility in your tissues, helping clear it out faster and more thoroughly. This is also a large part of what helps improved performance and injury recovery.

Posture And Alignment: Rock Tape has a remarkably effective and near immediate ability to alter and improve posture and alignment, sometimes in front of your eyes. This has enormous implications not just for performance, but pain, movement quality, and the entire rehab process.

Rock Tape Professional Session:

To be professionally assessed and then have tape appropriately and accurately applied for any given purpose, you can schedule a Rock Tape specific session. Depending on the complexity and volume of tape required for your intended task this may be about a 30 minute session

  • Up to 30 Minute Session (one application included): $15
  • Tape Reapplication: $5

Encouragement for the Weekend


Happy Friday!

How will you “treat” yourself this weekend?  You’ve been “good” all week and a bit of downtime and a well-deserved treat is in order. Key word:  treat.  Not one at each event, meal, or an all weekend binge.

As the weather warms up we will spend more time gathering with our friends and family, enjoying their company and the beautiful weather.  Lots of delicious foods and seasonal items like ice cream, concessions and alcoholic beverages.  Keep connected to your choices.  Be mindful of your “treat” eating.  Plan ahead and consider where and when you will most enjoy treating yourself.  Could it even be a walk with your friend, fruit-infused water, a trip to your local farmers market?  Take in the beauty of all the delicious produce available this time of year!  Remember to eat the right combination of foods such as fresh produce, whole grains, lean protein, and low-fat dairy.  You will have the energy your body needs and continue to stay true to your goals.

Also, give your fitness routine the time and dedication needed to help speed your fitness results.

Enjoy the beauty of the day and the bounty of the season,



Need More Fiber?

Great sources of fiber include vegetables, lentils and split peas.

Most people eat less than the recommended 25–35 grams of fiber per day. Getting enough fiber is important for many reasons including lowering bad cholesterol and the risk for diseases like stroke, heart attack, type 2 diabetes and more. Work more fiber into your diet by eating foods like vegetables, lentils, and split peas.

Best Nutrition Accountability Tool; how to use it.

Best Nutrition Accountability Tool? A notebook and a pen!
Track your nutrition for 3 days. (Two weekdays and one weekend day.) Don’t make any changes to your current patterns. This will help you to become aware of your current habits so that you can create effective goals.

Start with small realistic and achievable goals.  Set one for today. Spend a few minutes tomorrow reviewing your success and where you need to try again;  set a new goal for the next day.  Continue to review each day throughout the week, resetting with each new day .  You can make a change, you can create new habits!

I’d love to be your accountability partner in your steps of change.  Reply here or email with your daily goals, successes, challenges or share with my facebook community.


Impact of Sleep Loss on Body Weight and Metabolism

Good Morning,

Hoping you have had a good night’s rest.  Many times people struggle with weight gain and the inability to loose when they eat balanced nutrition and exercise regularly.  Could the missing component be sleep loss?  We spend so much time doing and accomplishing and entertaining ourselves at a non-stop pace; squeezing another second, minute, hour out of each day that we are not caring for our bodies.  Down-time, quiet time, rest time is an important, overlooked component of our health picture.  Read the following article and ask yourself, am I getting enough sleep?

As you think about how you might change up your nighttime routine to wind down and prepare your body for sleep consider these options:  It is an app that will guide you through meditation.

Prayer – “Be still and know that I am God.” Psalm 46:10

A warm Bath

Relaxing Music

Inhale…….exhale……….be still…… well……




Your Fiber Quick Review…………………………

2 Types = Water Soluable and Water Insoluable.

Water Soluable in general dissolves in hot water. It slows the emptying of your stomach, helping to lower your blood glucose and cholesterol levels and keep you full longer so you eat less. ie Fruits, Whole Grains, Oats, Barley, Legumes, Some veggies

Water Insoluable adds bulk to your stool, makes it softer, and keeps it moving through your digestive tract, limiting your risk for digestive issues. ie Veggies, Wheat, cereals (All Bran, Raisin Bran, Cheerios, Shredded Wheat), Cooked legumes, apple with skin, pear with skin, almonds, peanut butter.

NOTE: Fiber slows conversion of carbs into sugar in the blood. Refined products have much of the fiber removed. Digestion of these foods resembles digestion and absorption of simple sugars.

Count your fiber today and shoot for 20-35 grams.  How did you do?


Are you stuck? Maybe you are not eating enough calories……

Calories……how many?  Too Much?  Not enough?  What’s the magic number?  Well, it’s not the same for everyone and there is no tried and true formula.  Too many variables exist to respond to those questions with just one answer.  So, what to do you ask?

Most of the time when folks begin a “diet” they are truly making healthy choices.  And, many times weight loss is in a holding pattern because enough calories aren’t being consumed.  People slash calories and exercise like crazy and suddenly have a calorie deficit. Your large calorie deficit might work for a few days or even weeks, but soon your body will  “wake up” and tell itself that it needs to conserve energy.

Losing weight takes time.  If you think you are eating the right foods and exercising intensely and not losing weight, it is  likely that you are not eating enough calories.

It is important to note that your body requires energy if you just wake up and lay in bed all day.  Energy is needed for organ function and respiration among other processes in your body.  Add daily movement, activities and  exercise and you just upped your calorie (energy) game.  Two important notes:  1.  Low calorie intake causes your body to “hold on” to calories (energy).  2.  Exercise and weight training build muscle.  Muscle is metabolically active (meaning it requires energy to work).  Fat requires very little energy, almost none.   3.  Therefore, exercise, eat balanced meals, build muscle, burn more energy.

This journey can be frustrating and you may want to skip a meal. Please don’t, it will only cause your body to hold onto energy or food instead of burning it.  It takes time for your body to realize that you are fueling it and not restricting your calories.  Food is nourishment! Lean proteins, nutrient dense carbohydrates, veggies, fruits, plenty of water.

Also, remember to keep a journal and note success each day.  Review at the end of your week.  Does your journal reveal you are making healthy choices one day at a time?  If so, then you are on the right track.  Be Patient, continue to practice.




Do Low-Carb Diets Peel Away the Pounds?

Are low-carb diets better for weight loss than low-fat diets?

Bonnie Liebman • January 20, 2015

Posted in Diet and Weight Loss.

“Low-carb may trump low-fat in diet wars,” declared ABC News in September. Really? Let’s look closer.

The study that spurred the headlines pitted a lower-carb diet against a lower-fat diet in 148 men and women who averaged about 215 pounds when they entered the study. After one year, the lower-carb group lost more weight (12 pounds) than the lower-fat group (4 pounds).

That’s no surprise, given that the lower-fat eaters made smaller changes to their diets than the lower-carb eaters (who cut not just carbs but also fat).

The lower-fat assignment “was, essentially, a diet intervention that didn’t intervene much with their diets,” wrote David Katz, of the Yale-Griffin Prevention Research Center, in the Huffington Post.

What’s more, asking whether a low-fat or low-carb diet is best for losing weight is “a truly lousy question,” Katz noted. “Everything from lentils to lollipops is carbohydrate. Fats run the gamut from good to bad to ugly. I’m pretty sure everybody not stuck under a boulder knows that.”

Others agree.

“This idea about low-carb versus low-fat needs to stop,” says Bradley Johnston, assistant professor of epidemiology at McMaster University in Hamilton, Canada.

“We’ve invested huge amounts of resources into low-fat or low-carb diets, and it’s misguided to keep driving this message to the public.”

Johnston recently did a meta-analysis of 49 trials of “branded” diets—including low-carb (like Atkins, South Beach, and Zone) and low-fat (like Ornish and Rosemary Conley), and blends of the two (like The Biggest Loser, Jenny Craig, and Weight Watchers).

“The differences were minimal,” he says. “People on the low-carb or low-fat diets lost slightly more weight than people on the blends. But people may adhere better to blends because they reflect how we typically eat.”

The largest, longest studies of non-branded diets also find no dif¬ference. And even when studies report more weight loss on a low-carb diet, the difference is small.

For example, in the DIRECT trial, which involved 322 people who averaged 200 pounds, those on a low-carb diet lost 10 pounds after two years, while those on a low-fat diet lost 6 pounds.9 But four years after the study ended, the low-carb group had gained back more weight than the low-fat group, so the difference between groups was no longer statistically significant.

“At the end of the day, if someone can’t follow a diet for 2, 3, or 4 years, it’s not going to be any good to them,” says Johnston. “What’s important is picking a diet that’s healthy and that you can stick to over the long term.”

Bottom Line: To lose weight, try cutting carbs or fat or both. Odds are, when you cut carbs, you’ll also cut fat (and calories) because many “carbs”—like pizza, french fries, burritos, lo mein, sandwiches, lasagna, cookies, ice cream, doughnuts, chips, popcorn, pastries, and chocolate—are also fatty.

Sources: JAMA 297: 969, 2007; N. Engl. J. Med. 359: 229, 2008; Ann. Intern. Med. 161: 309, 2014; JAMA 312: 923, 2014; N. Engl. J. Med. 360: 859, 2009; JAMA 293: 43, 2005; Ann. Intern. Med. 153: 147, 2010; N. Engl. J. Med. 367: 1373, 2012.


Choosing A Healthy You!