Are Your Friends Making You Fat?

Beware of friends that pressure you into being fat. It sounds a bit juvenile, but peer pressure can be to blame for unwanted pounds. For instance, you are out at a restaurant for lunch & your co-workers are ordering cheeseburgers and fries, what do you order?  Chances are you get a cheeseburger & fries.  What about when your friends want you to hang out with them at the bar during the middle of the week, but you were planning to try out a new fitness class after work? What do you do?

It makes things a lot easier when we go with the group. This is peer pressure 101 right? Even as adults we need to be on guard about the influence our friends can have on our lives.

Motivational speaker Jim Rohn says,

You are the average of the five people you spend the most time with.

If you’re trying to lose weight & nurture a healthy lifestyle, you’ll be more motivated if you surround yourself with friends who desire the same goals.

A study in the Journal Of Obesity found:

  • Overweight people were more likely to have overweight romantic partners—25 percent vs. 14 percent—
  • Overweight best friends—24 percent vs.14 percent, compared to normal-weight people.
  • If your friend becomes obese your chances of being obese increase by 57%.
  • If your spouse becomes obese, then your odds go up by 37%.

Can I hear a big HELL NO?!

Here is what you do if you don’t want to ditch your friends while you are changing your lifestyle:

  1. You have to be the lead dog! You order 1st to set the tone for everyone else at the table. You make the suggestion to take a fitness class together after work. It’s possible that if you start working out and eating healthy, they will follow your lead. My friends expect this from me and actually seek me out for it. They know that time together is either going to be a workout at the gym or a walk/run at the park.
  2. Be a good friend. True friends have the courage to tell each other the truth. My friends have called me out on some things in my life where I was losing my way and vice-versa. If your friends are not being supportive, call them out on it. You might be a catalyst in their lives for change.
  3. Assess your friendships. If you had the hard conversation with them, are they willing to support you or are they still giving you a hard time? Are your friends bringing out the best in you? This is not selfish. You can still have them in your life, but not be in your inner circle.

I have been blessed throughout my lifetime with beautiful girlfriends that have genuinely been there for me.  I want to be the type of woman that gives back, what about you?  In other words, have the courage to be a good friend to those who have chosen you. If you want inspiration, give inspiration. If you want people to be loyal to you, be loyal to them. If you want friends to care about your life, care about their lives.



Slay The Giant Workout

This workout is for when you need to relieve some serious pent up stress & find a release for frustrations of the day.  Hard & intense workouts demand all of your focus.  This will get your mind off your problems & back to a stronger state of being.

There are many way to slay the giant.  It all depends on what you feel is going to get you into Beast Mode.

1.  There are days when I get in sprints in my driveway by doing old school suicides.  After I finish up with 3-4 suicides I like to do sprints with  Tabata training: 20 seconds of all out work followed by 10 seconds of rest.  Repeat for a total of 8 rounds.  You can also integrate this into a 1-3 mile run.  Pick up your pace for 20 sec. then back down to a jog for 10.

2.  If running isn’t going to get your warrior spirit revved then going heavy at the gym might.   Select compound exercises & set your weight heavy.  For example:  Bench press, Deadlifts, Squats, &/or Barbell rows and perform 4-6 reps of 4-5 sets.

3.  If you need to totally exhaust yourself & kill it in the gym, then get after it with Giant Sets!  Have about 4-6 exercises that you circuit through with NO BREAKS.  Set your reps for 12-15 and repeat 4-5 rounds.  This is a sample workout of a Giant Superset.

Barbell Push Press  (modification-Dumbbell push press)

Medicine Ball Throw (make it dynamic)

Leg raises on incline bench (modification- on the floor)

Lateral Box jumps with Medicine Ball (add a jump to make it more explosive or make it a step to the top then off the side) *20 reps

Hip Thrusts

Repeat 15 reps with no breaks 4-5 rounds


as you begin to press the BB overhead, come into a small squat then drive the weight up

                   photo (4)       photo (5)


photo (6) Mb throw


                         photo (3)   photo (2)


box jump               


                       photo (1)     photo

If you read my last post you knew about my struggle to dissect a rat in for biology class. I did a heavy lift day to get myself into a strong state of mind.  I was able to “slay my giant:)!!!”  Weight training  can not only make us stronger physically, but it also has powerful affects on our character and personal growth.







How To Slay Your Giant

This week I will be facing a giant.  This giant is part of a fear that I’ve had for half of my life, & it’s one of many standing in the way of my future career plans.

It may sound ridiculous, but dissecting a rat is a HUGE issue for me.  In the past when I’ve seen blood being drawn or been exposed to some type of medical procedure, I’ve become light-headed & usually end up fainting.   I’ve avoided this type of work my whole life, but after a lot of reflection I have decided to work toward being a nurse.

rat(sorry, lol, I had to make it real with a pic from my textbook…)

What is the giant in your life that is standing between you and the life you desire?  Maybe your giant is an addiction to food, alcohol or drugs.  Or maybe it is some type of fear that has haunted you most of your life.

The fears in your life will not go away until you face them.  Is it scary?  YES!  Is it risky?  YES!  Is it challenging?  YES!  But living in fear, avoidance, & below your potential is not a life of freedom.

One of my favorite stories in the Bible comes from I Samuel 17 when David fights Goliath.  For 40 days Goliath taunted the army of Israel until David showed up.

You might have some fears that have been taunting your most of your life.  It’s time to get sick and tired of being sick and tired.  It’s time to come eye to eye with your fears that keep you overweight, or bound to your past and to a way of life that wasn’t intended for you.

David shows up on the scene, hears the threats of Goliath and wants to know, “hey, what does the guy get who kills this giant?”

Answer….He gets the princess, a ton of money and a life free from taxes.  He was like, this is a no brainer!  What have you guys been waiting on?!

This is how you should look at the fears that are standing in your way.  Get out there in the arena & wrestle with your giants.  Even if you get some battle scars, it’s worth it!


We must visualize the rewards.

What if that giant was gone in your life?  What if that issue you are struggling with is no more?  How would your home life be, your relationships, your everyday experiences?  For example, when I get past my phobia I will be able to comfort, nurture and bring healing to people.  I will get to do work that I love and that there is a demand for.

You have to do it with courage and commitment.   David knew how to use a sling shot & he ran with it toward the giant.  He had to have been afraid, but he was all in!  Courage is not the absence of fear, it’s feeling the fear but doing it anyway.

There is a saying, when you make up your mind, it’s only a matter of time.  Indecision & 2nd guessing  will never make you a conqueror, but courage and commitment will!

Say some prayers for Healthy Justice;)  This Wednesday is the big day!




Refreshing Cucumber Avocado Caprese Salad

If you are not one to put cucumbers in your shopping basket on the regular, you need to start!  They have an impressive amount of health benefits that will cause you to want to eat them right away.

Here is a short list:

  1. Keep you hydrated.  95% water!
  2. Heartburn & sunburn relief.
  3. Flushes out toxins.  The water and fiber acts as a broom, sweeping toxins out to support the digestive system.
  4. Contain most of the vitamins the body needs in a day.  *Leave the skin on because it has a good amount of vitamin C.
  5. Energy boosters.  A good source of B vitamins & electrolytes that will give you a nice pick me-up.
  6. Relieves bad breath.  Take a slice & press it against the roof of your mouth and hold for 30 sec.  The phytochemicals will kill the bacteria in your mouth.
  7. Promotes joint health.  An excellent source of silica, which is known to help promote joint health.

Now that you know all the good stuff cucumbers have to offer, you are going to really enjoy preparing and eating this salad:)  The first time I prepared it I was shocked by how great it was because of the simplicity of the recipe.  This is going to be a summer favorite for you….



2 cucumbers

1 pint of grape tomatoes

1 avocado

2 TBS fresh basil

1/2 cup fresh mozzarella (you can use 1 cup if you would like)

1 TBS extra virgin olive oil

2 TBS balsamic vinegar

1 tsp. garlic powder

salt and pepper to taste


  1. Slice the cucumbers.  Wash, dry and halve the tomatoes.  Dice the avocado.
  2. Place the cucumbers, tomatoes, and avocado in a bowl.  Add sliced basil and cubes of mozzarella.  Pour on the oil, vinegar, garlic powder, and salt & pepper.  Mix thoroughly.
  3. Eat immediately!