Pre-Coaching Survey

If anyone is interested in becoming a client of mine for life coaching, please click on the pre-coaching survey above and use the questionnaire. By answering the questions and submitting them , I will be in contact with you via email. At that point, we would determine if there is something I can “coach” you through in your life and we will discuss the options for coaching.

Coach Wendy

Life Coach Certification

While updating my certifications recently, I felt the need to go deeper into my studies, learning more about helping others. After talking to my peers in the business and reflecting on my life- where I have been and what I have done. I realized the best path to take which would complement my current certifications was to become a Life Coach. This was no easy task, a lot of time and money. Impacted further by my deep desire to assist others with issues they may face on a daily basis while achieving a goal. While on a “studying” roll, I also decided to specialize in Time management. Something I have a knack for without even studying about it. So it is with great pleasure and excitement that I venture into a new realm of open door opportunity with a Life Coach Certification.

I am a Certified Life Coach, Time Management Coach, Personal Trainer and Nutrition Coach.

What is a Life Coach? Life Coaching may be defined as a practice that involves assisting people to identify and realize their goals, dreams and aspirations by making them more self-aware and by developing their hidden and manifest talents and potential. The profession has diversified into a very large number of specialties, the most common ones being Personal Development Coaching, Business Coaching, Career Coaching, Executive Coaching, Health and Wellness Coaching and Relationship Coaching. The most crucial difference between Life Coaching and other ”therapy type” fields is that unlike the other practitioners, a life coach does not position him/herself as superior to the client, but as a partner and a confidante. I will be posting a full questionnaire on this website. I believe with my expertise that my niche may become Health and Wellness Coaching. This will be different than personal training in that my clients will not necessarily be in my area, so phone calls, emails and texts will be the form of communication. I will not lay out a workout plan or nutrition plan, which is not Life Coaching.

In a nutshell, I will be there to assist you in establishing your goal(s), and following through to meet your goal(s). There will be more posted as I add the changes to this website that will help others in understanding the Life Coach process and how I will coach you, if you choose.

Meantime, I will continue learning and start “coaching “someone soon!

Coach Wendy

What about Type II Diabetes?

There is so much talk lately about being overweight and eating properly that it can be overwhelming to listen to it. Now that I work in a hospital setting I hear more and more about Type II diabetes, or as most people call it these days, diabetes. It seems in the health and medical industry most people don’t understand that type II diabetes (adult onset) is reversible through the right diet and lifestyle choices. It is not the same as type I Diabetes!

In fact, the pharmaceutical industry and even some doctors will tell you that type II Diabetes can’t be reversed…the damage to the pancreas is “already done”, and you’re doomed to using harmful drugs for the rest of your life. It seems there has been a melding of type I diabetes with type II diabetes. Sometimes I wonder when it happened, because I missed it!

It BURNS me up every time I hear a type II diabetic tell me that their doctor told them there was nothing they could do to reverse their “diabetes”.  According to most doctors who are brainwashed by the typical western medicine mindset, you can only “manage” type II diabetes, not cure it. And you must use dangerous pills to do so. Example: I was watching television and an ad for Victoza came on, about 10 seconds of what good it does and literally 45 seconds (or more) of the side effects. Really? This is just ONE of many examples.

Well, coming from a certified personal trainer, on behalf of my physician friends who do believe, we can not only manage it but REVERSE it with the proper (and I mean proper) eating habits and exercise resulting in weight loss. The years I have trained, I have seen it reversed with my own eyes. Some people lose the extra weight  and there it goes. If it’s not a weight issue, then it’s what you are ingesting, clear and simple. I am the perfect example of a person who has healthy weight and gets lots of exercise. I found out through blood work I was on my way to type II diabetes, but the thought scared me to death. I stopped eating sugar, (notice the ‘Articles’ tab on my website all the sugar blogs) and then within a few months, I was better. I trained Ron Preacher, a man who was not only overweight, but dying of heart disease and type II diabetes. He went off sugar, lost 160 lbs and was “cured” of the diabetes (and heart attack) threat. Amazing. How do you explain that almost every type 2 diabetic that goes onto the popular TV show The Biggest Loser ends up completely reversing their diabetes usually in about 6 weeks?  If you’ve ever watched the show, you’ve even seen the doctors on the show explain to the contestant that they no longer have diabetes anymore.  And they did it all through diet and exercise. Wow, that tells me something.

Obviously we can’t all go on that show and dedicate that time to workouts. We can reverse type II diabetes, and without the grueling 4-6 hrs of exercise every day that they do on that TV show.  In fact, did you know that there is research showing that pancreatic beta cells that were damaged previously can be regenerated?  It’s true.

All it takes is a sensible eating plan aka lifestyle, (not the one the Dr. would suggest which uses popular artificial sweeteners to replace the sugar!) and daily exercise to lose the extra weight. Remember, if you are 100lbs or more over weight, it may take a year to lose it all, but if you have the diet correct and you exercise daily, you can do it. Many people will reverse it, and live healthy for a while, then gain back all that weight, or go crazy eating sugar, and it comes back. Hopefully, not you. Lastly it takes strong will and determination, something you must have for a lifetime! Like I say in my Motivation video, ”every single day of my life”. Living a new healthy life, you will live WITHOUT being doomed to testing your blood sugar every day, and risking neuropathy or amputations. That’s what type I and now type II diabetes can lead to. Crazy isn’t it?

Here’s to you and a healthy life!

Coach Wendy

Avoid physical pain at all costs!

Physical pain is a terrible thing to have to experience. I would not wish physical pain on anyone. I am writing my blog from a prone position. A position I am typically in during sleep. Except now…..

If you know me well, you might know I have scoliosis, a rotation in my spine resulting in a short leg and 2 bulging discs. If you didn’t know that about me, you probably would not know it from looking at me and watching my workout videos. You see, I try my hardest to keep that knowledge where it belongs, to me. After all, what good does it do to wear it like a crown for all to see? Anyway, I could start another blog on that subject, but this one is about pain, physical pain, and what we could do to lessen the bouts.

Today I want to ask you, “What do you do to prevent reoccurring personal physical pain or injury?” I do all I can to avoid anything that could cause my back to spasm. Mostly I have found over the years the fastest way to aggravate my particular issue is performing anything unilaterally. That would be one arm or one leg anything, especially with one weight on one side of my body. The trick is to know what to do when, and what my limitations are. After a few months pain free, I have a limitless mind, so to speak. After all if I don’t try something how would I ever know if I can do it? So there comes the tricky situation of trying things, finding out that they don’t bother me for several years, then doing them again on a particular day and BAM! It sends me into severe back spasms which send me home and ultimately lying in this position writing this blog.

That’s what I was doing Friday. I used a workout I had done several times before in the past. I was following it to the letter then while performing a movement I do very often, it grabbed me. By the 3rd rep I was faking it, by 5th I was done. I tried to do some planks, foam rolling, stretching, all the tricks I know how to do to alleviate the issue but it kept getting tighter and tighter till eventually I was headed home. So here I lay, my limitless mind limited now by all one can do during this crazy painful time in my life.

Is there something you face on a routine basis? Is there something you can do to prevent the “down times”? I think back to all my friends who have had a back issue in the past, when we spoke I relay how much I felt their pain. Now it’s my turn. A lot of ice, moist heat, ibuprofen, bio- freeze, rolling around and lastly getting up to walk around the house so I don’t get stiff. So what do I do with this pain? I deal with it and know it is a part of me, None the less I do all I can year around to prevent it. I eat healthy, keep my weight down, my core strong and stay active. Do you do these things? My point is- all we can do is the best we can to prevent issues from manifesting themselves in our lives. With all I do to prevent the pain, it does come from time to time, I must deal with it the best I can. Preventative being the only way I can somewhat control it. Otherwise I have lost control to “it”. Whatever it is you face in your life on a regular basis, I hope that you find good healthy habits you can form in your life to be in control of it the best you can. Otherwise you will be a victim of the issue, always and seeming forever. That is not good. So control yourself and stay healthy, the best you can. Don’t rely on Doctors to give you the best medicine to hide the symptoms. They can help you figure out the root, which is the best you can do. Stay healthy or get healthy. Stay active or get active. After all we are ALL getting older! You will face those times but they will be few and far between and will not last as long as they would otherwise.

Let me know how you are doing with this task, for the rest of your life! Coach Wendy

Summer is here!!!

Well, for those of us who live in Florida, yes, summer is here. Others not so fast. You still have a few more weeks to get in shape before you bare the bod and get in that bikini or swimwear this summer. For me, not so good. Lots of changes in my life, and I am wondering how many have gone through the same. I am thinking it is called “Menopause”??/ My gosh what has happened to me??? I know my diet has not been perfect, but should it need to be? I know my workouts have been crazy, but not as intense. I also know the changes in my body are weird. Like out of a bad movie. I am really showing my age. That is hard on a female. Especially one who does what I do for a living.  I know that I need to “buckle down” and dial in my eating and workouts again and it may take some time to see abs again, but….. we’ll see. One day I will have to get used to and feel comfortable in my new body. whatever that may bring. For now I am going to continue to be brutally honest and say, I am not ready to do anything less that try my hardest to look good and feel good. To me that means different things than it does to each of you. but we all should have our limits. I know I do. I have reached the bad limits and now must get back to the good limits. Its summer after all. Anyone with me?

Coach Wendy

Testing the Forum

I am attempting to start a question/answer forum on this site. Please take a look on the left side of the home page and you will see the “FORUMS” added. Underneath it “Ask Coach Wendy”.  Click on it and ask me a question regarding diet. I will test this for a couple weeks and if it works well, I will use it and change the topic regularly. thanks for your questions. Coach Wendy

Getting in Shape VS. Staying in Shape


As a fitness professional, I am asked questions about diet, exercise, weight training, cardio vs. weights, and mostly, “What do I need to do to lose a few pounds?” My answer is usually simple, “Start by cutting calories (My Fitness Pal is a great tool) and get some exercise”. If the person asking signs up to train with me, they get more than that, but my simple answer is to those who just ask.

This is the interesting part, never am I asked the question, “How do I stay in shape once I am in shape?” That is the hardest thing to answer. That is what keeps fitness professionals in business; that is what seems to elude us all.

With all of the 12 week programs- get in shape and win a million dollars, it’s all about who looks the best in the end. The winner is the best at 12 weeks, but check up on them in 2 years…. One of my peers even made a program that didn’t focus on how you looked as much as how well you did, the trials and issues of life you went through yet managed to get in shape. In the end I believe it became more of a “how you look in the end” contest. But anyway, the point is there are countless articles and contests and “so called research” on getting in shape. The right way, wrong way, controversial way and any way in between. There are so many different ways to get in shape, and as someone who has seen so much in the fitness industry the past 30+ years, I have come to the conclusion that getting in shape is the easy part.  It is staying in shape that is hard. Real hard, and there is no magic potion that keeps you there once you are there. You can change your mind, your outlook on life, and say you have changed your life. You can change your habits , you can stay in shape longer than all your friends, but some day, one day, usually sooner than later, you will get back out of shape. Again and again, over and over throughout your life.

Staying in shape is hard work. Life gets in the way; there are days and times I could just give up. There are times when my mind attempts to play tricks on me, I hear things resounding in my head like, “you’re a woman not a man, you’re going through menopause. You’re fighting an uphill battle, bad genes, you are getting older, there is no time, boy could I use some time off to relax”….

Whatever you can come up with, it’s all excuses. What we think are reasons are typically excuses wrapped up and disguised as ultimately untruth’s or lies..

I have been working very hard to get a town house ready to move into. I actually have been working my tail off. Do I have time to exercise, eat right and make my food for the week?  No, the answer is no, but because I train people for a living, I have to stay in somewhat good shape. Ultimately I force myself daily, whether I like it or not, to workout- even for 20 minutes each day, sometimes even just going through the motions, it is something. The only tool I use right now is the scale. I weigh every single morning ( I never do that otherwise) if I find my weight is 3 lbs. higher than normal, I tighten the diet or be sure to work out with more enthusiasm the next few days. or if I stay on target I keep doing what I am doing. I feel less healthy than usual now but I remain the same size. Amazing but true.

Staying in shape is hard work.  Its hard for me, and its hard for you. It is hard no matter what. it is a constant fight, struggle, work, dedication, each and every day it is a decision.  And no fun while there are stresses and work to do and more stress piling up daily around me. But guess what? I do it, ultimately I do it. I stay in shape and lately I add “for now” because really I would love to just let go for a while, and rest! But I do not think that will ever happen.

So while I am living this hard lifestyle, when you ask me next time what to do to get in shape, I may come back and ask, “What will you do to stay in shape- forever- after the easy part has ended”?

What will you do?

Coach Wendy



My views on Food/Diet in Asia

I have just returned to the United States from a vacation in Hong Kong. This blog is about one thing that stood out to me immediately and continuously every day I was there. I was in awe about most things I saw and experienced, but daily my nutrition and fitness centered mind could not get over this one thing-

That is- the size of Asians.

It’s hard not to notice that most people there are incredibly skinny, especially in comparison to the average American. The difference in body types was ground deeper when  shopping for clothing. I found myself having to try on clothes in a size larger, instead of my usual size.  Then of course while walking around in my 2 piece training swim suit at the fitness center pool, I can’t help but compare myself to others and feel overweight.

During my visit I asked questions and also researched the web. But mostly I was a part of this culture that is smaller and healthier than Americans. I came to these conclusions based on findings and experience.  Much of what accounts for why Asians are generally more slender and healthier than Americans — who are currently dealing with widespread obesity and the diseases associated with it — lies in the differences in diet. By comparing the eating habits in the U.S and East Asia (China, Taiwan, Korea and Japan), we can understand why and how the typical Asian diet can translate into a healthier lifestyle.

Looking at the general types of foods consumed on a regular day in East Asia vs. USA:

Asian Breakfast:  White rice, fermented vegetables (kimchi), seaweed, eggs, Chinese vegetables, soymilk, hot tea

USA Breakfast: Cereal with milk, eggs, cheese, bagel with butter or cream cheese, toast, jelly, pancakes, waffles, syrup, sausage, pastries, donuts, coffee, juice

Asian Lunch: White rice, Chinese vegetables, meat (very different than USA meat), a variation of noodles (rice, yam or mung bean), sushi or sashimi, water or hot tea

USA Lunch: Sandwiches with lunchmeats (turkey, ham, roast beef, etc.),pizza,  salads with meats, cheese, dressings, pasta, coke, sweet iced tea

Asian Dinner: White rice, fish, tofu, soup, pork/duck or chicken, Chinese vegetables, hot tea

USA Dinner: Pasta, pot roast, fried or baked chicken,  pork chops, steak, burgers, hot dogs, BBQ,  peas, corn, broccoli, potatoes, bread, coke, beer

Asian Dessert: Fresh fruit, dried fruit, rice crackers, green tea ice cream, milk tea

USA Dessert:   Chips, cookies, cake, ice cream, frozen yogurt, pie or pastries, candy bars


From the notes above, we see that the main ingredient in the Asian diet seems to be white rice. According to the web, rice provides 25% to 80% of the calories in the daily diet of 2.7 billion Asians. It’s typically eaten with every meal, in the form of steamed, sticky rice. As author Jason Bussell of “The Asian Diet: Simple Secrets for Eating Right, Losing Weight, and Being Well” explains , “White rice is the most hypo-allergenic, easily-assimilated and energetically neutral of the grains. Since it’s so easy to digest, rice can be eaten frequently throughout the day. On the other hand, the main ingredient for Americans is bread, which in large amounts causes carb-overload and unnecessary weight gain”.


Besides food products, a major contribution to the healthy diet of Asians comes from their frequent consumption of tea, particularly green, oolong or black .They have hot tea throughout the day. Its health benefits have long been lauded, as it contains antioxidants that help to prevent diseases. In the U.S., on the other hand, coffee, soda (diet soda) and very sweet iced tea whose health benefits are often questionable, remains the preferred source of caffeine.

Have you ever been in to a restaurant with no bathrooms, no napkins, and chop sticks for utensils? Not in this Country. How do they do it? Maybe gluttony is an American tradition. I noticed that while Americans usually eat from separate dishes and each person gets their own food( especially when dining out),   Asians are accustomed to family-style dishes, where there is typically one small dish of each food group on the table for everyone to share. Instead of having to finish one’s plate, Asians are more concerned with consuming bite size portions of various types of dishes, which consist mostly of vegetables.  I experienced this every evening, and never consumed more than my usual healthy amount of calories per meal, leaving the table well satisfied, not wanting more.

Overall, Asians mostly consume foods that are lower in carbohydrates, sugars and Tran’s fats. Sweets and processed foods are rarely ever eaten in Asia. Did you get that? Processed foods. The biggest issue  I have had with food over the years is almost nonexistent over there.

With high mortality rates and lower cases of heart diseases among Asians (particularly the Japanese), it’s no secret that the traditional Asian diet has numerous benefits both physically by helping maintain a healthy weight and internally. Just as a reference point, I searched the web and found that the obesity rate in Japan for instance is 3.9%, in the USA it is 33.2%! WOW!

Though it’s easy to eat as Americans do, given we live in the states, around tons of tempting foods, I have had no desire to indulge since I have been home. I am in a weird place right now regarding food. I have been to a local Asian market and purchased several Asian veggies and have been consuming them daily. I still cannot eat meat and sweets like before. I lost weight while I was there actually, and am maintaining with no problems or desires to eat more or differently. I will adhere to the “Asian” way of eating for as long as I desire to.

Maybe you should give it a try, since it seems to be working out quite well for a few billion people halfway across the world! Maybe we have to create our own world inside the land of the free and decide, what’s more important?  Living a life around foods that ultimately destroy us, or living life eating foods that will help us look and feel better?  We decide.

Happy Eating,

Coach Wendy

Free Will


This is an awesome month for me. I am leaving the Country for a vacation. I have had lots of changes in my life and before the holidays start pouring in, I will take advantage of this time to get away and recharge my batteries. But while my batteries are recharging, I have a slew of clients who will be without my guidance for one month. That bothers me because I hold myself somewhat accountable for their fitness success. It also bothers me because I have heard , “what will I do without you?” several times from several people. I hope and pray they do well,” it’s only four weeks”, I say. I want to come back to a bunch of in shape clients, but somehow there is a little voice inside my head telling me if I vacation- so will my clients. I don’t want that to happen.

This brings me to the blog title-“Free will”…  We all have free will, and no matter who thinks they hold you accountable- ultimately it is you who makes the decisions for yourself. Yes you can have a trainer you love and respect, but ultimately you will only tell them the answers you think they want to hear. Otherwise if you let them down too many times, you may feel like a failure, leading you to basically do what you can to avoid contact with that trainer again. No matter how much you  loved them and what they did for you.

I understand this because over the years I have lost clients, not because I didn’t do a good job training them, but because they made choices that were opposite of working out and getting in shape and they hated the feelings they got facing me. It’s easier to avoid me. “Free Will”.  I am not the work- out or nutrition police, though some consider that my title. I guess it makes them feel good. I don’t know why, but it’s like they want someone to judge them when they make poor choices regarding nutrition and fitness. I don’t like that title, but it is a part that I usually succumb to because it is in demand from some ( not all) clients.

So I am saying to you, especially while I am gone, If you must think of me every time you are faced with a tempting  food product or the right to stay home instead of go to the gym, if that is what gets you going and making good decisions, then do it, I will understand, but really ultimately I want to help you and guide you to understand this exercise thing- although it sucks to have to do it when you really want to do other things , is good for you . Better  you know now. I have had clients get frustrated when they hit a plateau, and for one reason or another they stop training with me, thinking it is doing no good, but what they don’t know is in a year of not doing anything they will look and feel terrible and  regret that they ever stopped.

”Free will”

It’s all about your will. This month you are on your own.  I know you can do it, heck you have been seeing me long enough to have some good habits in place. I know a month seems like an eternity but I will return. I look forward to seeing you again, but I really need this time away. I know it will be good for me. Let’s make it good for you also. Make good choices and let’s see if anything I taught you has stuck with you, if not, I will still enjoy seeing you when I return.  And I will kick you butt!

Coach Wendy

For Females only…

This is a personal blog, although most on my blogs are somewhat personal, this one is about my health. Specifically, female health. So guys, this will not interest you, but LADIES read carefully.  This is about the health that we all sign waivers for while at our doctor’s office.

I have always lived a “healthy” lifestyle. I have been aware of what goes in my body for years and prior to my awareness, lived healthy because my family taught me to do so. This experience was a big shocker to me. I am currently being treated with a medication that I don’t want to take, for something I never thought I would have. Without exact details, I had a few tests that my Doctor thought suspect which led her to do an exploratory surgery. After the surgery, I knew she had been successful, but after the biopsies were sent out to the lab, I waited in fear of what I thought may be the worst. I am a Christian and I prayed and believed God would heal me, but I still felt unsettled in my mind when I would wonder about the results. Then the day happened when the Dr. Office called. They said they couldn’t give me the results over the phone; I would have to come in.

Of course it was a Thursday and the Dr. was out until the following week. So guess who had a pretty agonizing weekend? By the time I got to her office expecting the worst, I got ok news, but not total clearance (which I had expected prior to the call). Of all the things she removed, one had unusual cells.

I am praying and believing it will be much better next time, but let me tell you, although she didn’t say the “C” word, I know what crazy unusual overgrowing cells were indicative of.   Some of my closest friends have suggested I go ahead and have a hysterectomy. Unfortunately, I want all my parts and thanked God the Dr. did not want to do that yet. She put me on a medication that I must take every day for 3 months.  After that routine, assuming there are no complications, I will go through another minor surgery for biopsies and a clean bill of health.

On the bright side, I have been on the medication for almost one month. Although my Dr. said I will gain weight, I have lost 2 lbs.(thanks to my new accountability partner called “My Fitness Pal”)

I feel fine, somewhat tired at times, but mostly like my mind is in a cobweb, another way of saying I cannot think clearly. I have read that those are all classic symptoms of what this pill is doing with my hormones. This is not an article for guys, but for women who read this, just be mindful and recognize when your body has symptoms that are not “normal” for you. I realized this after 4 months of abnormal signs to my routine monthly issues. Lucky for me, I have a diligent Dr. who wanted to look inside up close and personal, which is aggressive yet conservative. She has my interests at heart. Feel comfortable with your female Dr. and beware of what you will go thorough when you start reaching that wonderful thing called menopause. One thing I cannot stress enough- no matter what all your friends say about their weird menopause symptoms- Yours are unique to YOU and you must know yourself well enough to know when something is “just not right

Clearly, I am not out of the woods yet. Late November, I go back under the knife.  Until then, I believe I am healed, I feel healed, and mostly I know I am on top of things, with a great physician standing next to me. With my healthy lifestyle, my God with me and my Dr. on my side, I believe I will be writing blogs about good things for many, many years to come. This is a message to those of you who want to live a long healthy life alongside me. Take care of yourselves and be diligent!

Coach Wendy


Commitment to Health

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