296 posts in this category

The Tide Will Turn

Just when we feel like giving up, something changes.


Motivation to Achieve

I love this motivational quote because it places no boundaries or expectations on how to be successful, it just asks us to make the decision to "try."

What do you think?



Don't Give Up

Starting a new fitness routine is tough, but finding the courage to be the change is tougher. I always tell my clients to give themselves a couple of weeks to adjust. Within those first couple of weeks, the body is working hard to get the muscles moving and the brain is busy comprehending the moves. No one is perfect, but taking the first few steps to start moving is well worth any obstacle. Don't give up!


Don't give up, the beginning is always the hardest.



Dear friends:

As you may know, I am a certified personal trainer. I possess an understanding of the functions of the body and its dietary needs, such as the six essential nutrients, nonessential nutrients, and sports nutrition, I am not yet a certified nutritionist. While I will be sharing some recipes and explaining my personal cooking strategy for making healthy meals at home, this page will also include healthy recipes from Chef Ron.

Chef Ron's Mission: "I love to teach people about food and cooking, and about living a healthy lifestyle through eating properly. By knowing food and cooking for yourself, you can avoid preservatives and the toxic man-made ingredients from prepared foods and fast-food restaurants. Also, you can live healthy and support your local farmers by visiting farmer's markets and stores that carry foods from local producers." To learn more, go to www.facebook.com/chefroncombs.

Roasted Tomato Soup with Basil

I have put in two methods of incorporating basil into this recipe, you can do both (dried and fresh), or increase one or the other based on what kind of basil you have available.  Of course, I prefer fresh basil, which should always be added towards the end or it will become bitter.  You can also skip the milk and increase the chicken stock, but the milk will add richness.  One last thing, you can add other herbs to this recipe such as rosemary and thyme, fresh or dried for an entirely different flavor.

3#            Plum tomatoes, halved lengthwise

8 TBSP      Olive oil

3 TBSP      Fresh Garlic, minced

1 TBSP      Dried Basil

1/4 tsp      Dried crushed red pepper (or more, but watch the spice level)

2 cups       Whole Milk

4 cups       Chicken stock or canned low-salt broth

6 TBSP      Fresh Basil, chopped

Preheat oven to 400°F. Place tomatoes, cut side up, on baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Roast until tomatoes are brown and tender, about 1 hour. Cool slightly.

Transfer tomatoes and any accumulated juices to food processor. Using on/off turns, process until slightly chunky.

Heat 1 tablespoon oil in large pot over medium heat. Add garlic and sauté until fragrant, about 30 seconds (do not burn!). Stir in milk and dried basil, allow to steep on low-heat for 10 minutes.  Stir in tomatoes and dried crushed red pepper. Add chicken stock; bring to boil. Reduce heat and simmer uncovered until soup thickens slightly, about 25 minutes. Remove from heat. (Can be prepared 1 day ahead. Cover and refrigerate. Rewarm soup over medium-high heat before continuing.) Stir in fresh basil. Season to taste with salt and pepper.

Optional: Serve with fresh homemade croutons or crostinis.



If you haven't already heard, recent studies conducted within the past few years have shown that chocolate milk (preferrably skim) is the BEST post-exercise drink for rehydration. The added protein, sugar, and carbohydrate combination balance the body's fluid intake far better than water or popular sports drinks. I believe the impact this study has on women's health is that we will all have stronger bones and less injuries.

Many adults with children, myself included, make the conscious effort to consume other drinks such as soda, sports drinks (Vitamin Water Zero in Orange is one of my fav's), or water after working out and save the "good stuff" for the kiddos. Unfortunately, many of us begin suffering more injuries such as pulled hamstrings, hip flexors, rotator cuffs, and plantar fasciitis pain because we aren't getting enough of the essential vitamins and nutrients in our bodies each day. Building a strong bone structure is core to our physical being, especially if we have kiddos.  Doesn't it make sense to drink something that tastes good AND offers the best vitamin and nutrient source possible post-workout ... I definitely think so!

What this doesn't mean is that we should down a quart of chocolate milk each day or stop drinking water. Keeping in mind that one serving of each is 8 ounces, it's important to pay attention to how much sweat you worked-up and balance it out with liquid. In the world of health and fitness, according to the National Exercise Trainers Association, "Most adults need at least 10, 8 ounce, glasses of water per day." Post-workout, "Exercisers who sweat heavily should drink 16 ounces of water for each pound lost during exercise." Of course, doing so requires that you (1) know your weight prior to exercise and (2) weigh yourself without clothing each time.


Caption Says It All

As women we must believe in our self-power and adopt a mantra that propels us forward in a positive direction. That does not mean we should push our bodies to their physical limits, but rather create personal space in our minds for acceptance and change. Be the person you want to be every single day!


The distance between who I am and who I want to be is separated only by my actions and words.