The Baby Saga Continues...

"In case you didn't notice, some things have been changing around the CFP gym! We've made it through the holidays, we are getting started on a new awesome ONLINE nutrition coaching program via Precision Nutrition and we are having a baby GIRL! We celebrated our healthy 20 week ultrasound with breakfast with my parents and an evening at Pacific City!"

Braving the Weight

When it comes to fitness & healthy eating habits I know all the right things. I understand how to eat, when to eat, what to eat, how to exercise and even what to name it, I can probably explain most of it and even show you how to do it. 

I also know what happens when women get pregnant, they are suppose to gain some weight. You are growing a human inside of your belly after all! However, if you're anything like me, gaining weight is not only usually not an option, it is also something that terrifies me.

Oh, HEY belly!

Oh, HEY belly!

Braving the weight gain, even though it may be small, has been very hard for me during this time of change (while writing this I just reached by official 12 weeks marker!) I understand that my body will shift, change and probably become something I don't really understand. The only thing that keeps me from going insane or weighing myself a million times a day is the fact that I know the following:


1. It's healthy. I must continue to keep my eyes on the prize, a healthy & happy baby.

2. Never stop moving. Even when I feel bad about my jeans not fitting already, or the fact that it looks like I've always eaten a really big dinner, it's okay as long as I continue to keep moving. Keep exercising, keep strength training, keep giving my body the respect it deserves.

3. "You are beautiful." Always believe your hubby when he says your the most beautiful girl he's ever seen. Remember, you are fierce, you are strong and what the scale says is only one small piece of who you are, it does not define you, it does not make you into something you're not. It simply is just a number. 

So ladies, when you wake up and your body feels heavy or when you go to put on that shirt that doesn't fit like it used to--take a moment, feel bad about the poor shirt & then celebrate the fact that your body is doing what it was made to're creating another life and to me that should ALWAYS be celebrated. 

Love yourself,


Nutrition, Fitness

On Motivation

I want to be the change you want to see.
I want to be real. 
I want to appear human, because I am. 
I want to be approachable. 
I want to be a positive example. 
I want to be a beacon of hope for those who are in pain, that great healing can take place over many days, months, and years.
I want to be a source of knowledge, motivation and encouragement.
I want to be consistent. 
I want to appear vulnerable and imperfect, because I am.
I want to be someone you can count on when you're in a pinch.
I want to be your friend, your peer, and your coach.
I want you to know how much I care about you, your progress, and also your struggles.

What Motivates You?

What motivates you? Is it a physical goal? Is it reaching a certain weight or movement? What makes you tick? What moves you to push hard, do better & try even more than you thought you were capable of?...That's easy, for me it's our members, HANDS DOWN!

The "Better Every Day" Mindset

You want to lose weight? Get stronger? Get promoted? Create a new healthy habit? Reconnect with an old friend or loved one? I encourage you to embrace failure, take pleasure in the struggle, relish in your frustrations, because with the right mindset, you'll use them to overcome the hurdles that stand in your way.

Growing a Baby: The Century!

Even though I was very tired, felt like I'd puke and had to take it easy to rest of the day I was SO proud of myself! And when Bret referred to me as "One Tough Chick" well, let me just say that was all this sick, yucky and bloated pregnant mommy-to-be needed to hear!

Fitness, Nutrition

Don't Do It For Looks, Do It For A Better Life

If you want motivation, like, true honest motivation, do it because you want to live a meaningful, quality, long-lasting and full life, free of the disease and pain so many others around us suffer from.

Can I Lose Weight Without Doing Cardio?

I'm just gonna throw this out there: If you are reading this hoping for a "quick fix", some kind of weight loss secret, or a meal plan, you've come to the wrong place.

I'm about to share my 10 Principles of Weight Loss. With these principles, you'll be able to lose weight without the boring elliptical for a million hours per week. In fact, you'll likely be able to exercise less, and be more successful! Now listen up...

Growing a Baby: Jumping on the Smoothie Train!

How do you get the good veggies and fruits that you and your baby need when the thought of them makes you want to puke (literally?)

The hardest part of the early weeks of my baby-growing experience has been trying to eat healthy when all I want is CARBS & DAIRY! For some people this wouldn't be an issue, but for me this was the worst! Carbs and dairy have never been foods that I can partake in regularly, not if I wanted to see the results of my hard work in the gym, anyways! So...with that being said, I jumped on the SMOOTHIE train! 

Nutrition, Fitness

Hacking Your Sleep: How to Lose that Spare Tire, Without Changing Your Diet (Part 1)

Unfortunately, diet is only part of the answer to the problem. The way I see it, there are five qualities that should be addressed prior to even worrying about tweaking your diet. They are sleep quality and quantityhydration, exercise type, duration, and frequency, stress management, and mindset. In this article, we will cover how to optimize your sleep for losing body fat and gaining lean muscle mass.

CFP is gaining a NEW member!

Here at Constant Forward Progress we want you to know us. We value and love each client-trainer relationship we get to have, but at the end of the day...our clients are more than just that, they are our family. With that being said we wanted to
let you in on a secret we've been keeping...

Bret and I are over-joyed to break the news that we are adding a NEW member to the CFP family, the only hitch is...this person won't be joining us until an estimated date of May 18th...because...


Nutrition, Fitness

"I'm Working Out and Eating Healthy, Why Can't I Lose My Belly?" -The Best Fitness Stuff To Check Out When You Should Be Working...Week of Oct. 17-21

I am fortunate to be at a point in my life where I have figured out how often, how hard, and how long I need to exercise for in order to support body fat loss/lean muscle gain, while still getting stronger (and it's less than you might think).

I'm also fortunate to have figured out how often I need to eat, how much I need to eat, and what I need to eat in order to support my goals of having a strong and lean physique. 

It took me a while to get here, though, and with a lot of trial and error. I had to sift through nutrition theory, find what worked for me, and discard what didn't (and I am far from being done, I'm a work in progress, just like you). 

Here's the bottom line, and it's about to get real here...

Best Fitness Stuff, Nutrition

"The Real Body Love" -The Best Fitness Stuff to Check Out When You Should Be Working...Week of Oct. 10-14

This week, we want to feature an article written by Max Shank, entitled "The Real Body Love". I have a feeling this might resonate with more than a few people out there. If you find yourself dissatisfied with the body you are currently living in, READ THIS NOW.

Best Fitness Stuff, Nutrition

"The Three Keys to Diet Success"-The Best Fitness Stuff to Check Out When you Should Be Working...Week of Oct. 3, 2016

This week's Best Fitness Stuff article is brought to you by way of  Marc Halpern over at Breaking Muscle, entitled "Study Reveals 3 Keys to Diet Success"

Coach Halpern's article emphasizes consistency, but also the importance of social accountability, too, and ultimately, you'll hopefully come away feeling encouraged and empowered to take that step towards making changes in your diet, if you have not already!


The Seven Best Ways to Dine Out without Bulging Out

All week long you go to the gym, you do your work outs, you make healthy meals at home and then B-A-M-! After enjoying ONE single meal out you've lost all the traction and head way you've been working on gaining ALL week long! UGH. Well, here's how to avoid this cycle...

Fitness, Nutrition, Best Fitness Stuff

"How to Progress Yourself to Your First Pull Up"-The Best Fitness Stuff to Check Out When You Should Be Working...Week of Sept. 26

Welcome to the second of a weekly series of posts where Megan and I will share with you some of the best stuff we think you should read and listen to, as a way to enhance your knowledge of general health, nutrition, movement, strength training, and mindset

Protein Powders: The Good, The Bad, the Non-Whey!

There are A LOT of protein powders out there right now, I mean...A LOT! Which ones do we recommend? How do you interpret what the ingredients mean? How much protein should you take? When and how often should you take it? So many questions, and we will try our best to demystify protein powders and carve through a lot of the BS in the fitness industry. 

Fitness, Best Fitness Stuff

"Give the Squeaky Wheel Some Grease" -The Best Fitness Stuff to Check Out When You Should Be Working...Week of Sept. 18

Welcome to the first round of a new weekly series of posts where Megan and I will share with you some of the best stuff we think you should read and listen to, as a way to enhance your knowledge of general health, nutrition, movement, strength training, and mindset. 


4 Reasons Why Consistency in Training is the Most Important Driver of Long Term Results (and how to make sure you stay consistent!)

But there was a time around 2005 when I swore off the weight room. It wasn't because I didn't enjoy the feeling of working hard, but it was because I never felt like my efforts got me anywhere! My problem was not a lack of effort, direction, or clear cut goal, it was down to a lack of consistency. Some weeks I strength trained 4 times, others 2, some not at all. This was my downfall, and ultimately why the gym had failed in providing the results I wanted...until now!

PCC Blog: Give the Squeaky Wheel Some Grease

Originally published on the official Progressive Calisthenics Blog on Sept. 13, 2016. 

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