I have been in the Health and Wellness field since the 1900s! 1999 to be exact. I graduated from Ball State University with a B.S. in Exercise Science and the rest is history. I know I’m exactly where I’m supposed to be! After working for St Vincent Health Promotion Department right out of college as well as Lebanon Sports & Fitness, I stumbled into creating a Wellness Program for staff right here at Witham in 2008 and have never looked back. Witham Wellness is MY purpose. A life-long lover of learning, I’m certified in Group Exercise, Personal Training & Health Coaching, as well as Yoga, Pilates, SilverSneakers, Rock Steady Boxing, Myofascial Release and Sports Nutrition. Wellness is truly entwined into every fiber of my being. My slogan is “Small Changes, BIG impact” and I live by the 80/20 rule. Eighty percent of the time, I eat whole foods that are nutrient dense and 20% of the time, I eat what I’m craving…which is most likely ice cream, Doritos, M&M’s or a Diet Coke! I don’t believe in perfection. There has never been a perfect human, so don’t strive for that! Our family motto is “Excuses are for Losers” and I wholeheartedly believe we can make an excuse for just about anything. I encourage you to make a protocol for your life. Healthy routines that are non-negotiable. You drink your water, you eat nutritious food, you do some type of movement each day and for Heavens sake you get 8 hours of quality SLEEP. When life gets busy or a curve ball is thrown your way, hang on to your habits. Just do the next thing. THIS is who YOU are. You can customize it to your life.
My favorite exercise is walking. I’ll walk or hike anywhere! I also really love strength training and believe it is the key to longevity. Although, I’ll never miss a Pilates or Yoga class either. SEE…every fiber. I LOVE it.
My go-to healthy recipe is a taco salad. We have it once a week! I make my own seasoning because who knows what is in those packets anyway?! I add ground beef, black beans, Romaine lettuce, diced tomatoes, diced green onions, cilantro, avocado, a tiny bit of sour cream and pickled jalapenos! (My kids do cheese) And, you already KNOW I crush some Doritos on top! Here is my seasoning recipe:
1 TBSP chili powder
¼ tsp garlic powder
¼ tsp crushed red pepper flakes
¼ tsp dried oregano
½ tsp paprika
1 ½ tsp ground cumin
1 tsp black pepper
I have been blessed to be a coach and fitness instructor since 2014. With my love of athletics, nutrition, and lots of energy to burn, I decided to pay my passion for health and wellness forward to others. I have extensive experience as a Rock Steady boxing coach and am certified teaching: Yoga, Tai Chi for Health and Schwinn Indoor Cycling. I hold a certification in Nutrition and a degree in Hospitality Administration and Culinary Arts. In my free time, I love hiking and biking in the great outdoors and getting my feet dirty in my garden. I am a self-described foodie and love to travel with my husband especially to watch our daughters compete in college athletics. If I had to choose one tip for a healthy lifestyle, I would tell others to eat WHOLE FOODS. If you can kill it, pick it or peel it, it’s a better choice than sticking your hand in a box or a bag.
My #1 favorite exercise is whatever movement my body feels like doing that day…as long as I’m in motion, I’m happy!
My go to (Gluten and Dairy Free) healthy recipe is…
Chicken Stir-Fry
1 lb Skinless chicken thighs, cut in ½” strips
½ cup coconut aminos
4 t sesame oil, divided
4 t minced ginger, divided (peels well with plastic spoon)
2 T coconut oil, divided
1 T rice vinegar
2 t arrowroot flour
½ t sate seasoning (optional)
2 cups broccoli florets
½ cup carrots
2 cups mushrooms, cut how you like it
1 cup red bell peppers (sliced) - fun fact, red peppers were green first J
1 T minced garlic
1 T sliced green onions
Heated Cauliflower Rice
1. Marinate the chicken for 15-45 min in 2 T coconut aminos, ½ t sesame oil and 1 t ginger.
2. Make the sauce by combining 2 t sesame oil, 6 T coconut aminos, rice vinegar, salt, sate seasoning (optional) and arrowroot powder. Set aside.
3. Heat a wok or skillet and add 1 T coconut oil and sesame oil. Cook chicken in single layer until browned and no longer pink. Remove from pan.
4. Add 1 T coconut oil to wok and sauté veggies. With 30 seconds to go, add garlic and ginger.
5. Add chicken and sauce back to the pan and stir.
6. Season with salt and pepper if desired and garnish with green onions and serve over cauliflower rice.
I have been in the wellness industry since 2006. Starting with a certification in personal training, I now have certifications in Health and Life Coaching, Yoga, TRX, Mat Pilates, Yoga, and Rock Steady Boxing. I love fitness because it gives me the ability to nurture my competitive nature. I have competed in dozens of triathlons and mini-marathons, two figure competitions, and 1 marathon. Now that I am a grandma, my focus has shifted to training for the longevity of life. I truly believe that fitness is therapy. It will challenge you to become aware of your weaknesses and strengthen you from the inside out. When you accomplish a fitness goal, it builds confidence in all areas of your life. I love helping others realize how strong they truly are.
The exercise I recommend is the basics: Push-ups, squats, lunges. Learn how to do these properly. Exercise doesn’t have to be complicated. Do push-ups on your counter while cooking, stand up and sit down on your couch during commercials, do lunges between innings at the little league game. If want to learn proper form, message me for a training session.
My go to healthy recipe is more of a go to quick meal prep. I like to keep it really simple!
Overnight Crockpot Chicken
As much chicken as you’d like to prepare (thawed or frozen)
You can add any seasoning you’d like. Some ideas:
- Dijon Mustard
- BBQ Sauce
- Garlic and Herbs
- Lemon Pepper
Put the crockpot on low overnight before you go to bed. In the morning, your chicken is ready to grab and go.
