FitLife Adventure


Top Health Benefits of Lemon Water

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Lemon water! One of my favorite alkalizing and cleansing “secrets”

Hot lemon water is what we should be starting each day with to wake up the digestive system and start cleansing our body of toxins.


  • Boost your immune system with the power of Vitamin C.
  • Cleanse your body with additional enzymes produced by the liver with the added lemon.
    According to, the liver can make more enzymes out of lemon juice than any other food.
  • Clear up your complexion! Drinking water in general is great for the skin, your body’s largest organ.  And according to FitDay, vitamin C assists in the production of collagen, which helps with the prevention of wrinkles. FUN FACT: On average, your skin makes up 6-10% of your body weight!
  • I saved the best for last… WEIGHT LOSS! Drinking water with lemon in it is undoubtedly better than any other alternative!
Reminder! According to Sacred Source Nutrition, make sure the lemon water is room temperature to prevent a cold water shock to your system, which could prevent all of the benefits listed above from working.

New Years Resolution | Why Wait?

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“After New Year’s, I’ll…” 

I hear this all the time, and it is concerning to me. There are so many opportunities to overindulge during the holiday season, and so many sources of stress, that it’s too easy to give yourself a pass and think, “I’ll eat right starting after the new year.”

Instead of spending the next couple of weeks over-indulging and then wanting to hit the reset button to get back on the health track, make the committment now and start your New Year’s resolutions today.

This will also help with the issue many face kicking off the New Year with incredible enthusiasm and falling back into old habits as the end of January nears. Make it a point this year to avoid this by declaring and starting your resolutions today!

I leave you with these powerful words from King Solomon, one of the wisest men in history.

“As a man thinks in his heart, so is He.”

Proverbs 23:7

Foolish Fears Have The Power to Control You

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“The fear of the Lord is the beginning of knowledge, but fools despise wisdom and instruction”

Proverbs 1:7

When I read this verse as a young child it had a completely different tone than when I read it today. I think as children we can see the word fear as a threat or something that is bad based on how we first heard that word. We grow up “fearful” of “things” as we are conditioned to believe that somehow we can control the world around us so when we can’t we become afraid. Our “foolish” fears often operate out of our own selfish desires and disrespect for authority. Basically, we surrender to our ego/flesh rather than the spirit of Christ that was given to all that accepts it.

The truth is, fear simply means to surrender to or be completely overtaken. Think about a fear you have and the power it has over you. God wants us to not be afraid of Him or anything! He wants us fully surrender to Him. Any fear you have in your flesh has the power to control your thoughts and actions; how foolish to allow anything that is not from God to control you. A fool prefers to listen to the ego and tries to live each day in their own earthly strength, rejecting authority.  When you are completely surrendered to God He has the power to begin to fill your spirit with knowledge and His power to accomplish any task. As you surrender your flesh you begin to walk in the spirit of truth which is the beginning of knowledge and as you remain open to instruction His divine plan for your life can begin to manifest. There is no fear when we realize God is only good, His plans will never harm you…to fear the Lord is to completely trust Him with everything.


I am complete in Christ alone. His Wisdom whispers to my spirit “all is well “ and with Knowledge I am guided to my highest good.”

Turn Your Body Into A Fat Burning Machine–Even While You Sleep!

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The truth is, extreme exercise and drastically reduced calorie intake can prompt a “starvation response” in the body, which may actually promote future weight gain. Why? Such severe tactics trigger a metabolic process that sends a signal to your fat stores saying, “Hold on, we may not eat for a while.” And so your body immediately conserves that stored fat—usually where you least want it—and your metabolism slows down. Because of this response, low-calorie diets completely defeat the purpose of permanent weight loss. Sure, you may drop a few pounds, but that loss will most likely be temporary and your ability to lose weight in the future will be compromised.

The single most effective way to turn your body into a fat burning machine- even while you sleep is to eat small meals spread throughout the day. Meals that consist of real, raw, whole foods increase thermogenesis. Sure you could get some results with three balanced thermogenic meals, but with five or six meals over the course of a day you will achieve optimal results! This is why I developed the Profit Superfood Shake  and the ItsEssential weight loss bar for ITworks Global. These two products are the perfect addition to your meal plan. I know preparing five or six meals a day for some is just unrealistic as well as expensive. By adding a shake and a bar each day you not only save money and time, but you also eliminate the guess work. Both of these products help fuel your body, keep you feeling full, and provide nutrients your body needs to stay healthy. In addition, you will create meals using foods that are thermogenic so, the more you eat the more you burn. How can this be? Certain foods have a higher thermic effect, which means it takes a greater amount of more energy for your body to break down the food than it has calories to use. This makes it almost impossible for these foods to be stored as fat. Your body will actually tap into your stored fat to get the remaining needed energy. When fat loss is your goal you should include as many of these foods daily.

Eating frequently is also important to maintain your lean muscle. Every process in your body requires a certain amount of energy, including digestion. If you are not eating enough, your body still needs to get this energy. We have learned that muscle requires energy and protein just to maintain itself. Every time you skip a meal you are not providing your body with enough energy and protein, and so your body looks to your own lean muscle mass to get fed through your glycogen stores. Yikes! That’s a sobering thought. Muscle contains vast stores of glucose; if you don’t consume carbohydrates, your body will look for other sources to maintain balance. Sure you may lose weight, but you will be sabotaging your metabolism long term. If you want to transform your shape and become healthy and fit, maintaining lean muscle is vital. Once you really understand this process of thermogenesis, you will never want to skip a meal again.

This is the most important shift you can make to build a new relationship with food. When you understand this process you learn to view food as fuel to ignite your furnace, allowing your body to naturally burn fat more efficiently.

Positive thinking doesn’t work … for a reason

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Positive thinking does not work.

You can speak positive things all day long but if what you think in your brain does not match what you BELIEVE in your heart it’s like waves crashing in the sea.


Because you’re not yet taking God seriously,” said Jesus.

Mathew 17:20

“The simple truth is that if you had a mere kernel of faith, a poppy seed, say, you would tell this mountain, ‘Move!’ and it would move. There is nothing you wouldn’t be able to tackle.”

When you understand the power of your thoughts and words, anything becomes possible! Yet how many times have you caught yourself saying “I CANT”??  No matter how hard you try to “think positive,” your deep-rooted BELIEF if you can or can’t ultimately effects your outcome.

Moment by moment of every day we are making multiple decisions with our conscious mind …and these become part of our subconscious mind influencing the next batch of decisions. As we think and choose, so we send a signal that switches our genes on and off. Change is created each time we decide.  Sometimes we think, “I can’t change this or that” …or we make statements like “this is who I am and how I think, so I can’t change” …BUT…God tells us to renew our mind.  And science shows us when we renew our minds, amazing changes occur in our brains, which is called neuroplasticity.  Our brains are designed to reflect the mind. So, “I can’t change my way of thinking” is as much of a decision as “I can change my way of thinking.

Dr. Leaf


Don’t get stuck in the negative “I can’t.”

…watch Episode 6 of my TV show to see how!” – Dr. Caroline Leaf



The 21 Day Brain Detox Plan™ is an online daily guide that takes only 7-10 minutes of your time each day. I will walk you through each of the 21 days, guiding you and coaching you to a toxic-free mind. – Dr. Caroline Leaf

How To Create Wholeness and a Balanced FIT life!

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Being FIT is so much more than just the food we eat and the exercise we chose. To create wholeness there are actually 3 areas that need to be FIT; your mind, your body and your soul. If one of these areas is off you will be out of balance and not living totally FIT. My mission as a Fitcoach is to educate you on how to create wholeness and a balanced FIT life!

The body is actually the easiest!  You are programmed from birth to eat, sleep and breathe, this is natural to you. The imbalance occurs when you over indulge, develop limiting beliefs or false truths and create harmful patterns around what is supposed to be a harmonious cycle. Think about how your Father created you! Our bodies are amazing. From your circulatory system to every last hair on your head, God had a perfect design that He intended you to care for. When you understand the processes that give your body life, you can learn to take care of the body you have been blessed with on this earth.

Your mind! “As a man thinks, so is he” spoken by one of the most powerful men in history, King Solomon. Think about that. How powerful your mind and thoughts are! You actually become who you say you are, as a self-fulfilling prophesy YOU create balance or imbalance simply by how you chose to think and respond. In this life there will be circumstances you will face yet it is your attitude or how you perceive in your mind the situation that will affect the outcome.

Your soul is your true identity. It’s who you were created to be in Gods design! It’s not the person you pretend to be in front of others, it’s who you are when you are all alone staring at yourself in the mirror. It’s who you are when you dream and allow your passion and purpose to become your way of life! The time you have on this planet is a journey. You have been given this life to fulfill a specific destiny and contribute to mankind with love, honesty and respect. Imbalance occurs when comparison begins; you cannot love, respect and be true to yourself if you are comparing yourself to someone else.


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I am so excited to share what the Lord has put on my heart regarding fear!  Throughout 2015, I took on the challenge of helping you overcome fears through Bible study, team adventures and coaching. We had some amazing breakthroughs and many of you have achieved incredible things in areas where fear once held you back! This is SO exciting and encouraging to me! However, I felt there was still a missing piece.

That missing piece was revealed to me in the following scripture

23 After he had dismissed them, he went up on a mountainside by himself to pray. Later that night, he was there alone, 24 and the boat was already a considerable distance from land, buffeted by the waves because the wind was against it. 25 Shortly before dawn Jesus went out to them, walking on the lake. 26 When the disciples saw him walking on the lake, they were terrified. “It’s a ghost,” they said, and cried out in fear. 27 But Jesus immediately said to them: “Take courage! It is I. Don’t be afraid.” 28 “Lord, if it’s you,” Peter replied, “tell me to come to you on the water.”29 “Come,” he said. Then Peter got down out of the boat, walked on the water and came toward Jesus. 30 But when he saw the wind, he was afraid and, beginning to sink, cried out, “Lord, save me!” 31 Immediately Jesus reached out his hand and caught him. “You of little faith,” he said, “why did you doubt?” 32 And when they climbed into the boat, the wind died down. 33 Then those who were in the boat worshiped him, saying, “Truly you are the Son of God.”

Mathew 14:22-33

The disciples had JUST left a crowd of thousands that Jesus fed miraculously before their own eyes! Jesus then dismissed them and sent them out ahead of Him in the boat, while He went to be alone on the mountain. Not only were they were a long way from land when the wind and waves began to rock them, it seems the storm lasted most of the night.

The text tells us that it was almost dawn before Jesus started to walk out toward them… ON the water!? Can you imagine the thoughts running through their minds… What the what?!? We read that they saw Him coming and were afraid. They actually believed He was a ghost and were terrified!

A few things are happening here that we can apply to our own lives. The disciples had just been through a storm. How many storms of life have you faced? They knew who Jesus was and the miracles he preformed, yet they did not recognize him. They did not recognize Jesus because “fear distorts your perception, it is an emotional response based on past circumstances.”

The disciples chose to react in FEAR… still shaken from the storm rather than standing in FAITH from the previous day’s miracles. How many times do we replay events and make up lies in our minds that cause us to chose fear over faith? Fears are toxic thoughts and keep you from your highest good.

For example, consider the following questions Dr. Leaf asks to determine if your brain is holding toxic thoughts:

  1. How many “could-have”, “would-have”, or “should-have” statements have you made today?
  2. How many “if only’s” were part of your inner vocabulary today?
  3. How many times have you replayed in your head a conversation or situation that pained you, or one that hasn’t even occurred yet?
  4. How many scenarios have you created of the unpredictable future?
  5. How much is speculation taking out of your day?
  6. How passive is your mind?
  7. How honest are you with yourself?
  8. Are you at cross-purposes with yourself – going through the motions, but not really committed to the goal, saying one thing but meaning another?
  9. How distorted is your thinking? Are you forming a personal identity around for example, a disease? Do you speak about “my arthritis”, “my multiple sclerosis”, or “my heart problem?”
  10. Do you ever make comments like “nothing ever goes right for me”; “everything I touch fails”; or “I always mess up?”

Have you heard the saying “blinded by fear?” There is scientific proof today that the reaction of the disciples caused a LITERAL BLINDNESS!

But here’s the good news! Jesus immediately said to them “Take courage!! IT IS I!! Don’t be afraid.” Often, we spend hours, days and even years battling a fear that the Lord wants to remove immediately. We simply must trust as Peter did when he replied “Lord if it’s you, tell me to come to you.” Does this not sound so typical of us?? Peter was not quite sure, but he was willing to step out in faith if Jesus would just confirm his doubts.

When you take a step of faith, a couple important things happen. First, you lay aside the fear that causes you to doubt and replace it with that trusting faith that God HAS you. Second, if your faith is not fully secure in whose you are, brand new circumstances can arise! For Peter, he began to walk on the water, but when he saw the waves, he began to sink. The wind sent a signal to his brain that reminded him of his fearful experience throughout the night in the storm. In that moment, Peter CHOSE that thought and began to sink! How you REACT to any given circumstance will determine your outcome. You get to choose! You can call out at any time to Jesus as Peter did and he will reach out his hand.

Jesus knows we will have trouble and face fear. He is not so much concerned with the emotional reaction rather the choice you make in how you react. “You of little faith” he said “why did you doubt?”

In the presence of Jesus, the power of the Holy Spirit and authority of the Kingdom, Peter walked on water. Can you imagine what is possible when we choose to trust in every circumstance??

Can You “Think” Yourself Thin?

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Is it possible that there is a brain-stomach connection? How awesome would it be to simply wake up each day and say “I think I am thin, I think I am thin”! Remember the little engine that could? What I am about to suggest may seem crazy to some however science has proven the power of our minds effect on our body with the simple placebo.  How you “think” directly effects your internal bio chemistry! My conclusion is YES.

Every stimulus and reaction that happens in your body is first started by a signal to your brain. This then starts a cascade of reactions and production of hormones that activate everything from sneezing to feeling pain. When you laugh your body produces serotonin the “feel good” hormone. So what comes first? The laughter or the thought of something funny that sends the signal to your brain that makes you feel happy? It’s fascinating to imagine how complex yet how wonderfully made we are.

We humans are created in God’s image! We have a piece of Him in us and the same power he used to create the world has been given to us as well if we would only have faith. He has given us everything we need to heal our bodies, the intuition to discern and free will to make right choices. Consider the verse “as a man thinks in his is he” ! If the creator of the universe said that how I think will directly affect who I am who am I to disagree? Or for the mainstream you may have heard this… “you’re only as old as you think you are” hmmm… perhaps our ancestors where on to something?

How can you think yourself thin?

It’s simple; our body was uniquely and wonderfully made to keep us in perfect balance. Cortisol for example is a stress hormone that is secreted when you’re in danger. It quickens your heartbeat, feeds your brain extra oxygen, and unleashes energy from your fat and glucose stores. However, studies show too much stress can produce excess cortisol which causes excess abdominal fat, poor use of insulin, and high blood pressure to name a few. Managing stress is the answer to reverse this cascade effect. This is where the “thinking” comes in. Visualizing and meditating on good health, peaceful and loving statements about yourself and relaxing breathing exercise ALL directly affect your stress and cortisol levels. These are mindful practices that can also directly affect your weight loss goals. Can you “think” yourself thin?

Go ahead! Give it a try..what have you got to lose?

I am healthy, happy and whole!

How To Fight Fat after 40

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If you are reading this post I am assuming you are over 40 and have suddenly realized it’s not as easy as it used to be to stay slim and trim. Trust me! You are not alone, most women I know over 40 tell me it has become a lot easier to gain a few pounds that it is to lose them. The good news is, there is a proven and effective way to combat the bulge and it begins in your fridge!! What you eat and when you eat are key to maintaining your youthful weight. Absolutely no more diets! Research has shown that frequent diets will lower your metabolism and make it almost impossible to lose excess pounds. Research has also shown that your secret weapon is building lean muscle mass with proper nutrition and exercise. Did you know that around age 30 we start to lose a half a pound of muscle every year if you are not active? That’s 5 pounds of muscle loss by the time you hit 40 and every pound of muscle burns more calories!

Our vanity wants to look good forever but too tight jeans and an increasing waistline are the least of your concern if your risk for heart disease and diabetes increases too.

What’s a gal to do?

The secret of how to fight fat after 40 is maintaining lean muscle. How do you do that? Increase your protein and resistance exercise. Your body breaks down muscle as fast as you can build it. How do you know how much you need you ask? Follow this simple formula..

Estimate your ideal weight in lbs and divide by 2.2 this will give you your weight in kg. Now, take this weight in kg and multiply by 1.5. THIS is your daily protein goal. So, if my goal is 125lbs I will divide by 2.2 and get 57kg (round up) multiply 1.5=  85.5g of protein per day.

It sounds like a lot but if you spread it over 4-5 meals it’s easy to do. This is why I LOVE the Profit Superfood shake. It’s so easy and portable I can even shake some up with water and it tastes great.

Being prepared is also crucial to have good sources of protein available when you’re in a hurry. Some of my favorite protein sources are eggs, cottage cheese, Greek yogurt, chicken, turkey and fish. I try to limit red meat to once a week as it’s higher in saturated fat.

If you eat enough protein and stay active you can maintain your muscle mass. However to build new muscle and keep your metabolism at optimal levels you will need to strength train too. The good news is you don’t have to spend hours in the gym to gain the benefits. Aim for 3-4x a week in 20-30 minute increments. Use weights that are challenging but not painful. You will want to do various kinds of exercise to keep your muscles working hard and keep you from getting bored! Come back next Monday for a peek at my metabolism boosting workout and cut your workout time in half!

The WHY Behind Your Workout

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“Yes I exercise!,”

is a sentence that you hear more and more often these days.  With fitness becoming more mainstream and popular it appears as though the war against obesity has officially begun. Whether you’re into traditional weight training, belong to a running club, spin, cycle, yoga, functional fitness or crossfit, it’s extremely important to set short term goals for ourselves in an attempt to avoid getting derailed from our training. Long term goals are great, however i have seen or heard too many people say that lose sight of their goal due to various reasons, such as lack of time (usually associated with work or family), stress, injuries, and boredom just to name a few. Trust me there are a thousand excuses out there and without a short term goal to focus on these excuses pop up more often than not. Which leads me to finding the “why behind the workout.” Whatever method of exercise we chose to take part in, there are a few things that we need to be conscious of…

  1. You need to train with a purpose. A purpose is different than a goal. By training with a purpose this will allow us to reach our goals quicker. Training with a purpose means being prepared not only physically but also mentally for your training session. You need to understand that every step you take, every weight you lift, everything that you do is being done for a reason.
  2. Train in all the primary and secondary components of fitness, strength, balance, muscular endurance, cardiovascular endurance, flexibility, speed, agility and quickness. By training with these components in mind this will ensure that all our muscles and joints are being used which will lessen the chance of injury.
  3. Train with passion. Whenever you enter your training venue be ready for whatever you are faced with or for whatever you have planned. Stay focused, be efficient, get in, get after it and get out. Some days will always be better than others. We’ve all had days when we sail through workouts and feel indestructible. We’ve also had days where we’ve had to grind our teeth to get through the workout and there are also times where we’ve simply felt our time training was a complete waste of time. We need to appreciate those good days and recognize the bad days as a sign that you could be suffering from one of the following: over training, fatigue, dehydration, poor nutrition, or the onset of a cold or the flu.
  4. Mix and match high intensity training both during strength workouts as well as conditioning workouts. An example of a high intensity strength session would be doing a circuit (perform five different exercise for a minute each followed by one minute rest at the completion of the circuit. Repeat circuit 3-4 times), or tabata (20 seconds on/10 seconds rest) training which focuses on shorter periods of work with even shorter rest periods. Your training program should also include sessions where the volume is high and the intensity is lower. A prime example of this would be a long run (five miles plus) or long cycle session (20 miles), or a strength training sessions where the weights may be heavier with a lower rep range and a longer rest period. Be a student of the fitness game, find what methods work best for you and implement them into your programs.
  5. Proper warm up and cool down. People today only have a certain amount of time to spend exercising, which is a shame but is a reality of the world we live in today. You can’t be afraid to sacrifice some of your workout time in exchange for a proper warm up. This is something that I believe has gotten lost when talking about training routines. What exactly does your warm up consist of? Your warm up should consist of movements similar to what movements your workout will require. Using rollers are a great way to lengthen out our fascia, before getting our senovial fluid going, then into the movements that will mimic those in your workout. Take the proper time to ensure that your mobility is where it should be before starting your session by using a dynamic warm up. At the end of your session also ensure that you take the time to properly cool down and stretch. Static stretches can be used at this time as should recovery treatments such as ice baths (for high performance or longer training sessions).

Identifying the “why behind your workout” enables us to have a purpose with our training programs with the focus on meeting a goal or end result. Regardless of what you are training for, commit to it, embrace it, understand it and most of all enjoy it!