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5 Things to do for 7 days to help get the holiday fat off


1. THROW out ALL of the junk food from your house. I know its hard but if it’s out of sight it will be out of mind, too. (Calories saved = 1500 per day… maybe more.)

2. Increase fiber intake to 40 grams per day. (Most Americans only get 15.) This will help clean out “toxic junk” from your digestive system  AND help you feel full longer. High-fiber foods include: barley, beans, bran, sprouted grain cereal, strawberries, raspberries, blackberries, sweet potatoes, broccoli and Oats.

3. Drop total sugar intake to 30 grams or less per day.  Only getting your sugar from fruits and unprocessed carbohydrates. Sugar causes belly fat and bloating, it lowers your immune system, and it is highly addictive. Lose it and you’ll lose those pesky cravings, too.

4. Drink a gallon of water a day to help flush your system and to improve your natural calorie-burning metabolism. If you aren’t properly hydrated you won’t burn the fat as fast as you could. And the hangover headaches will pound!

5. Exercise twice a day for 30 to 45 minutes a session. Remember… body fat is just stored fuel. To burn it, you gotta move!

So there are 5 easy tips that can help you keep over 1000 excess calories off your body this week. after 7 days- you should be primed and ready to keep it lean this year.

Coach Wendy

Merry Christmas!!

The next two days I will celebrate Christmas with my family. I am hoping that most of you will be celebrating Christ’s birthday somewhere with someone you know .  One thing stands out in my mind this time of year. That is this- whether you have a good Christmas or a bad Christmas- remember- it is only one day out of 365. But good bad or indifferent, it isn’t about you , me or the kids with presents. Its about celebrating Christ and His birth.

So whatever you do, whoever you do it with, alone or with friends, family or otherwise, please take time to remember the reason for this holiday. If you don’t celebrate it, remember the people who do are celebrating the birth of Christ.

How each person celebrates is up to them, but I do pray that everyone who will be celebrating remembers Him, and  can find some time in their busy day to think about what He came here for and share the love, peace and joy.

Merry Christmas and Happy New Year to all!

Coach Wendy

Holiday Cheer!!


Greetings from sunny Florida! It is that time of the year that most will celebrate Thanksgiving, Christmas and then the New Year! It is a celebratory time for some and the worst time of the year for others.

Most people will say at some point, “If I get through the Holidays I will see what happens” I am not a writer, otherwise I could write a great article on the holiday season. I am a personal trainer and a fitness buff. This is my area of expertise and this is why you come to my website. So instead of lamenting over all the holiday highs and lows, I will point out the most obvious in my world as a trainer what the Holiday season brings to me as a professional. It is a time for food, parties, food, parties and oh, did I say food and parties? Doesn’t take much to realize that no matter how hard we worked to stay in shape all year- food and parties will add weight on anyone. In a hurry. I am not immune to this. So for me, as one who sets an example to others, I have to sit back and think about it like this, “am I just going to eat whatever, party whenever and gain however many extra pounds of fat my body will gain, then pretend like I am supposed to be a shining example for all of you to stay healthy and not gain a pound?” Well believe me, the thought crosses my mind every year. I normally do allow myself some leeway and I let myself gain a few lbs. till New Year’s then I work like crazy to get it all off by spring. Typically I am in great shape right up until Christmas and then I break for a week. Well not this year.  I already put it on and it’s only the week after Thanksgiving. I have added 5 lbs. of what I see as pure fat. I cannot tout 18” biceps (nor would I want to) but I definitely am not a male person and putting on weight does not make me look better like some guys can get away with. Five lbs. on me is 5 lbs. of fat and it sits right around my normally chiseled mid-section and makes my jeans tighter and I do not feel good at all.   So besides this article being kind of a confession, and instead of me coming up with all the reasons I gained weight (ultimately it comes down to me- I put too much junk food in my mouth. No one did it for me. I did it all by myself.) And here I sit, belly to show for it.

Soooooo this brings up the million dollar question- what will my diet be during the holidays?

This is what I did 2 weeks ago.  Through Facebook a friend and I started a 30 day challenge group of about 30 people desiring to stay in shape though New Year’s.  We are all to hold eachother accountable for 30 days. I am not in it to win it (nor can I because it’s my challenge group) but I am in it to lead, and I lead by example. So when I go to parties and make poor choices, guess what? How can I lead a group of people trying their hardest to go to parties and make great choices? How can I sit here gaining weight and eating Christmas cookies and telling everyone else, “don’t touch those cookies?” I put myself through the test. And I must come out victorious because I am trying to set the precedent here. So without going into all the holiday hoopla- cheer or sadness, let’s all try to keep it under control this season. Ultimately it does nothing for you but make you feel bad and mostly unhealthier inside. It cannot be good for us. I would rather spend my holiday season being healthy, happy and joyful and bringing joy to others who may or may not have joy around them. I cannot do it if I am busy stuffing may face with anything that comes my way leaving your house so stuffed I can barely move. Yes I love your home baked cookies- you have no idea how much, but this season I need to stay away from them and admire them with my eyes and not my mouth. Make me smile with your words, friendship and love. Not your baked goods. I will have a free day on Christmas and New Year’s Day, but up until then it will be business as usual in my house. Eat right, plan my meals and workout. I will celebrate the joys of the season with love and many people, but please don’t ask me to eat the food. It’s a temptation I do not want to say no to, but this year I have decided I will. I am leading a group who needs this kind of rigidity in their life right now.  So let’s get rolling and have a healthy, happy holiday season!  Coach Wendy

Moving through September

I am sitting here realizing that the world never stops for me. Each day I get older and each day goes by whether I finish my activities for that day or not. Nothing stops, ever. This is one of the many reasons I have chosen to stay in shape as best I can.

I need to keep up!! I continue to eat right, exercise and constantly set goals for myself. Yes I could lay down and take it easy- but night will still come and morning will still come and the days will go by and I will have accomplished nothing but resting. Every week I make a statement about how busy I am and I can’t wait for a certain day to get here that I will have “nothing” to do. Well that day  has come- it is Friday afternoon at 3:00pm and I finally have finished everything I had to do all week. YES! And I now have time to sit and write a blog! After this I will work on a power point presentation and then go through all my emails and computer stuff that has been patiently awaiting my attention all week.

And guess what? By tomorrow I can say I finished everything I had to do all week and I will get prepared to start all over again next week.

How about you? Do you stay busy, or do you just sit around waiting for things to come up? Do you schedule your time, or do you run around like a headless chicken just chasing things you need to do? Do you make time for exercising, or do you check into the gym when and if you get a spare moment? Do you eat right, or do you just grab whatever you can as quickly as you can to eat while you are on the go? Do you ever get 7-9 hours of sleep a night, or do you lay awake in worry or with a mind that’s running faster than you could physically ever run? What is your life like? Did you take the time to read this, or is life so busy you cant do anything that takes longer than 2 minutes without being turned in a different direction?

Well I am not going to tell you to stop doing what you are doing, I am just going to say this, We ALL have the same 24 hours in a day. Your life is YOURS. It starts with dreams, that turn into goals, that turn into plans, that turn into schedules.  The busier you are, the more important it is to schedule your day.

Crazy as it may sound to some of you- it’s probably those who think its crazy that need it the most!

Watch my motivational video on you tube (if you have a spare 8 minutes)

Then if you really have time (about 25 minutes) watch my newest series of 10 videos made for on “Staying in Shape”

This shoot took all day. It was a long treacherous day, but in the end well worth the effort. The titles are randomly selected, so don’t expect to learn something specific in an actual series. Enjoy and please tell me what you think. I am already working on making the next series better. I learn only from my mistakes so I must be my worst critic so I can get batter each time. 🙂


For now I am going to sign off, enjoy my plans for the rest of the day, and start bringing it on again tomorrow at 7AM- at the gym. Hope to see you there!

Coach Wendy