MMB – A Moment to Pause and Reflect

Hi Everyone,

Happy Monday to you!  How are you all doing out there!?  Great effort by everyone who was able to make it out to classes this past week.  Now that September is rolling along, I hope that you and your family have settled back into routine and are able to focus on consistency with healthy meals and work outs.  Routine is our friend and our guide because routine allows us to go into autopilot mode and not stress about getting up early for a work out, because it’s normal to do it!  Or, doing meal prep at night so that you have healthy snack and meal choices for the following day.  If you are in the routine of carving out time for things that matter, then eating nutritious food and exercising is just part of who you are and what you do.  Make sense?  After all, you are worth if friend, and so are the people who you care about. 

Announcements and Reminders:

  1.  Cardio Core is at Jen’s Home Studio on Tuesdays.  
    1. 5:45pm – 1 opening      6:55pm – full    7:35pm – 2 openings
      1. Please contact me via text if you’d like to sign up for a session!  925-699-7725
  2. Running Boot Camp is this coming Sunday at 7am at Jen’s house!  Get a 5k distance in with strength and core drills!
  3. Fall Movement Mania begins on Saturday, September 23rd! 

Thought for the week:  A Moment to Pause and Reflect


Like many of you, my heart is aching for the millions of people who are suffering the effects of Hurricane Irma in Florida over the last couple of days.  It’s hard to fathom the plethora of challenges surrounding every nuance in the state.  Millions of people are without power and the storm surge continues to wreak havoc on thousands of structures.  Thankfully, we have organizations such as FEMA, which have plans in place for such disasters and are working night and day to rescue people and provide for their needs.  Of course, donations are still greatly needed and there are a variety of ways to pick up the phone and help in that way.  Perhaps the most important thing that we can do is to pray and to ask God for protection over the people and emergency response teams who are putting their own lives at risk to save others. 

Also on this Monday morning, I spent a few minutes listening into the 9/11 tributes and memorials and was reminded about the horrors of that time and could see so plainly how many people are still devastated and affected by the pain of losing their loved ones. 

O.k. so intense stuff right now right?  It’s heavy stuff to take in, but it’s also a good reminder of how fragile and precious life is.  My whole point in drawing our attentions to these two topics this morning is a couple of things:  1) pray for those who are suffering and are in need because we serve a God who listens to our prayers 2) Be aware of your abundant blessings and don’t take them for granted.

So, in knowing that our lives are precious and that every day is a gift, what can we do today that will take care of your body and mind?

  1.  Attitude check – Come on admit, do you have any stinking thinking going on?  If so, why?  What are the thoughts that are consuming you and why?  When we are negative, it affects everything – our body language, voice, demeanor, confidence,  and yes, exercise and eating!  Ever hear of emotional eating?  Oh boy, negative thinking has a direct link to indulgences because we end up with a defeatist attitude and think, “what the hell, it’s only one more cookie and I deserve it because I’ve had a bad day.”  See what I mean…dangerous!  Turn your thoughts around by taking your eyes off yourself and focusing on how to bless other people.  Negativity often comes when our thoughts are consumed with ourselves – how we’ve been wronged by someone, or we aren’t good enough, or we are a failure etc..  Instead, think, how can I bless someone today?  Reach out to a stranger and say Hi!  Tell a checker they are doing a great job and you appreciate the help.  Not only will this uplift the spirits of someone else, but guess what, it will make you feel better too!  Positive words are powerful stuff!  Try it!


  1. Storms of life – I’ve always said that the storms of life are always out there hovering over the ocean and we don’t know when they are going to hit land and come crashing into our lives.  Hurricane Harvey is a literal example right now isn’t it?  While we have no way of knowing when we are going to get hit by hard stuff, we can control the the things that go into our mind and body on a daily basis.  For example, when we are more fit and are exercising on a regular basis, we have a constant flow of positive endorphins in our body that help us manage stress and negativity.  Exercising is also amazing for releasing stress, so when we are under stress, exercise is an important tool to help us manage hard times.  I also acknowledge that it’s during these times that we aren’t very motivated to exercise, especially if we are under emotional stress, but if you can be mindful enough to carve out time to start by walking, that’s a good start.


  1. Don’t be a mindless eating machine!  When we are under stress, we often eat to soothe ourselves.  The problem is that it’s temporary and the minute we’ve stopped, we usually feel worse because of the types of foods we’ve taken in.  Think about it, we usually don’t binge on celery stalks or carrots when we are blue or angry!  That’s how we know it’s not true hunger.  No, it’s the good stuff like carbs, chocolate, cookies, alcohol etc.  that we crave.  It might feel good temporarily, but these habits can lead to devastating results such as  diseases like Diabetes.  So, stop and think before you eat, especially if you are upset, depressed, or angry.  Instead of reaching for the goodies in the cabinet, put on your running shoes instead and get out of the house for a brisk walk.  You’ll feel better and will have fought off a temptation triumphantly! 

Life is precious guys.  Make the most of what you have and appreciate what you’ve been given in life.  We all only have one life and I urge you to eat well, exercise well, love well, serve well, and life to your fullest potential because you are worth it!

See you soon!