How to use a foam roller

How to use a foam roller

Foam Rollers are a great form of Self-Myofascial Release.

You may see many in the gym, white, blue, grey, bumpy ones, smooth ones and people rolling around like its fun

(I’m telling you, its not! LOL)

Foam rolling helps relieve muscle soreness and tension, loosens knots, allivates IT Band syndrome and helps with full range of motion and increasing mobility.
Its one of those love/hate things. I’ll be honest… its hard to “not be a bitch” when I’m lying on one… I whine, cry and all but curse my mother.

But afterward… wow! I’m a new woman!
Here are a few techniques I use and teach my clients for IT band, inner thighs, upper back, traps, lats and even feet for plantar fascitis.

The foam roller I use in this video is from The Pro Unit
*I am not a paid affiliate for The Pro Unit

If this is useful info to you, please share with your friends & Subscribe to my newsletter so you don’t miss any other tips!

How can I get rid of loose skin on my belly?

this picture is more likely a candidate for a tummy tuck ** always consult a board certified plastic surgeon and get more than one opinion**

I get emails with training and diet questions all the time. I also get this question (or version of it a lot)

<<<Q: I used to be a size 18 and now am a size 2. I eat clean, weight train and do cardio, but I still have this loose skin. How can I tighten  my belly?? (or I have loose skin after pregnancy)>>>

these stretch marks will not go away, but her skin most likely will still tighten more

There are many factors


*amount of weight lost

*how long you were overweight

*how fast you gained the weight

*how fast you lost the weight


……….and a lot of genetics.

Some people gain and lose a ton of weight and have hardly any issues while others are covered in stretch marks and are trying to fix that sagging skin.

You can cry about it or just learn what you can do and accept what you can’t.

There are tips for preventing stretch marks; like cocoa butter and moisturizing, but honestly, if you’re bodies’ genetics are likely to get stretchmarks, no amount of cocoa butter is going to stop that. At this point, the damage is done. So….what is my answer for what you can do?

Assuming you already eat clean, lift-weights and “do what you’re supposed to”…. you may not like the answer.

Preparation-H does not work.

Saran Wrap does not work.

Crunches, reverse crunches, planks or any abdominal exercise you can think of will not work.

There are a few lasers (usually very painful, expensive, and not largely effective) that are available that MAY have some effect on small areas or small amounts of skin “wrinkling”

this picture is more likely a candidate for a tummy tuck ** always consult a board certified plastic surgeon and get more than one opinion**


The only true thing that can actually get RID of loose skin is a tummy tuck.

They actually CUT. IT. OFF.

Even this only works if you have a significant amount of skin…. annnnnnnnd $8-$10k and about 3 months to recover.

Sooooo–  the BEST thing you can do is: love yourself, don’t stress over it (its probably worse in your head) and think of it as a symbol of your hard work or your souvenir of your beautiful child or your hard work on losing the weight.

Surgery is a personal choice but realize that if you aren’t ok inside, it’s not going to fix everything. That being said, if you worked hard, there’s no reason you should be held back because of some loose skin.

Whatever you choose, be ok with that.

I would never judge and I’d be in line for a tummy-tuck if I worked my ass off to lose a bunch of weight and it was really bothering me.  

We don’t all look/stay young forever.

Just be strong, be healthy, be beautiful.
and sorry I wish I had some better tips… but I am here to tell you the truth, not what you want to hear. Please Leave your comments!

you are MORE than some silly scars :)


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Sweaty Betties & Train Dirty Fitness Online Group Coaching

Sweaty Betties Fitness Online Coaching

Are you READY to finally take control of your health and weight?

Do you want proven methods and results without gimmicks?

Are you looking for support but don’t know where to find it?

You talked, we listened!

I have been training for over 9 years and online training and coaching for over 7! I get many of the same questions and problems over and over again:

  • I don’t have enough time!  
  • I don’t know what to do ! 
  • I don’t know what to eat ! 
  • My family is picky!  
  • I have no support!  
  • I need motivation! 

We heard you loud and clear!! So, my good friend, Sweaty Betties Ambassador, trainer & owner of Train Dirty Fitness and 100 lbs. weight-loss success story, Crystal Honeycutt and ME are going to personally coach you.
This is a group coaching program that will run in a PRIVATE Facebook group.
In the private group you will get:

  • Access to dozens of downloadable meal plans ($250 value)
  • Access to dozens of downloadable workouts ($250 value)
  • Accountability and SUPPORT
  • Weekly weigh-ins
  • Daily motivation and posts
  • Questions answered by two fitness professionals ($500 value)
  • Paleo weight-loss plans
  • Vegan & Vegetarian Sample plans
  • Weekly webinars for education, motivation & Inspiration ($400 value)
  • Grocery Lists
  • Snack Ideas
  • Healthy Members only Recipes
  • Access to all the past meal plans, shopping lists and plans on ($300 value!)
  • BONUS: Copy of “The Sweaty Betties Cleanse: REVAMPED” ($49 value)
  • BONUS: mp3 download of “Deciding to Change” ($49 value)


BUT YOU GET ACCESS TO IT ALL FOR  $149 for one month

(preference is given to existing clients for the next month’s group)

 We want and EXPECT you to succeed! Our goal is YOUR ultimate success and we are going to make that happen.

If you are ready to get the results that you’ve been wanting and just need the tools to get started, the next group begins

Sept. 5th- October 4th!!  Spots are LIMITED and we will only run the groups until December 5th.

Don’t wait– sign up NOW by making your payment of $149 and we will email you the forms to sign and the link to get into the group.


Sweaty Betties Fitness hopes to be YOUR go-to resource for inspiration, motivation, and education in health, fitness and just being awesome.


Working in Moore

me during some very labor intensive debris removal. I was drenched in sweat!

Manual, outdoor labor is probably the best workout that anyone could have. I would like to think even that THIS is why I train. I have never had to lift so many things, squat, carry, and breathe hard, as I have this week.
When I say I earned my sleep, I EARNED my sleep. Pure physical exhaustion and it felt soooo good!

I didn’t go out to help with the tornado clean-up to toot my own horn or try and look like a saint. (All y’all know, I cuss and I’m inappropriate and I’m no Stepford Wife)
However, I have been helped many times in my life and I think one of my gifts is that I am very empathetic. When someone hurts, I hurt. I try to put myself in others shoes and I couldn’t imagine being in the shoes of the people who lost homes (and even loved ones) and had no help.
The mess in Moore, Oklahoma was overwhelming, to say the least…. and this is 8 weeks AFTER the fact! I love when people go on mission trips to other countries and to help people in need, but I find its very important to help our own neighbors when we can.

I was able to stop by the school that was leveled and where  7 children were killed. They had 7 crosses for them and their toys below them. I spent a few minutes reading the messages and I cried. I also heard about the animals that were injured and I will post a picture below that is a little graphic, but the horse lived and the pic below is the same horse, healing.

I just wanted to share the photos and memories and if you are not on my email list, please subscribe here for more tips, workouts and some of my latest adventures.

My volunteer group. A few Sweaty Betties and a few new friends

My volunteer group. A few Sweaty Betties and a few new friends

outside the elementary school that was blown away and 7 children were killed

outside the elementary school that was blown away and 7 children were killed

me during some very labor intensive debris removal. I was drenched in sweat!

me during some very labor intensive debris removal. I was drenched in sweat!

the fence around the school site. So many notes, flags, toys, etc.

the fence around the school site. So many notes, flags, toys, etc.


a house who had roof damage from the tornado and then it collapsed from a storm the night I was there.

a house who had roof damage from the tornado and then it collapsed from a storm the night I was there.


This photo was provided to me by one of the Sweaty Betties. This was her friend’s horse. She mentioned how no one even thinks of the animals, but so many were hurt or killed or are in shelters because they were lost.
I cringe looking at this photo, but the good news is that she is healed and lived. This just really illustrates the power of those winds and the storm.

This horse is doing better now. I can't help but be amazed that she lived!

This horse is doing better now. I can’t help but be amazed that she lived!


Social Academy with Danny & Bex



Social Academy™ has a new home!

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Angelina Jolie’s Choice to have a Double Mastectomy


I was on twitter last night and I saw a tweet from Piers Morgan:

Piers Morgan Tweet

So I clicked… and read her article, entitled My Medical Choice

Personally, I thought it was a very brave and thought-out decision by Angelina. She watched her mother struggle and suffer for 10 years fighting breast cancer. I have seen too many friends and family suffer and die from cancer in my life, I know the pain all too well.

Turns out, that she has a genetic disposition for this type of cancer and her risk is significantly higher than the average person, so she opted to have a double mastectomy to try and prevent it from happening. Here is what I thought… please let me know what you think.. I LOVE to read your comments!

I don’t give a $h!t about Abercrombie!


It was brought to my attention that the CEO of Abercrombie, Mike Jeffries, made some comments about not making his clothes in size XL or XXL because he didn’t “he doesn’t want larger people shopping in his store. He wants thin and beautiful people. He doesn’t want his core customers to see people who aren’t as hot as them wearing his clothing. People who wear his clothing should feel like they’re one of the ‘cool kids.’”

and while I am ALL about self-acceptance, self-love and being happy at any size… I also STRONGLY believe in freedom of speech and having a niche market and being TRUE to yourself…
So.. my response to Mike Jeffries comments:


Here’s why:

(and if you agree please share with friends and SUBSCRIBE to my emails so you dont miss whats next!)


Me Day

Me Day

Me Day

“Me Day”

I’ve had discussions about this “self-made holiday” on Facebook, I’ve mentioned this in the newsletters and I recently spoke about it on a radio show, but I realized I never composed a blog about it!

See, at the end of December 2012, I started to think about “resolutions” and all of those things we tend to do at the end of the year…. memories from the past year and hopes for the New Year… and I’ll be honest, I was not happy with what was going on. I had been dealing with metabolic damage and adrenal fatigue for the better part of two years, and I had started to make some GREAT headway, and then, POW I lost it!

How did I lose it?


I started staying up late again, I started taking on more projects than I could handle, I started putting myself last and others first… you know the deal.

I realized that the THINGS I was doing to feel better, ie. taking care of me, getting to bed early, meditating, relaxing, eating regular meals, taking my supplements, etc.

I had completely stopped….and I was feeling terrible.

In fact, I told my husband, I just want to rent a car and go stay in a hotel ALONE for a few days. (ok maybe a week!)

He was obviously hurt… but that’s how I felt!

I felt as if I was being pulled in a million directions and I needed an escape… NOW!!

So that is where the “Me Day” idea came from.

I decided that for 2013 ONE DAY out of every month, was a day for ME.

  • no phone
  • no computer
  • no alarm clock
  • I can do whatever makes ME feel good– massage, reading, napping, eating
  • no “shoulds” or “have tos”
  • no work

and so, I took out my phone and blocked out the last Sunday of every month for my year long experiment.

Well, January, something came up, the Dani Johnson First Steps to Success seminar was on “MY WEEKEND” so, I just rescheduled for the next weekend! I took my Sunday (it was Super Bowl Sunday) and got myself a massage, read a book and took a nap. I can’t say that I didn’t get on the computer or ditch the phone.. but it was a start.

So my February day came and my husband knew it was my day, but he needed me for a few things, and I have to say  it was kind of ruined. He apologized and it was no biggie… who knew this would be so hard?!! I thought, “maybe this will be better on a week day!”

March came and went, I traveled to 3 states in 3 weeks and there was no time for me, again and here we are, mid April. I have a day scheduled THIS weekend. Hubby’s out of town and I’m disappearing!! For the rest of the year, I moved my “Me Day” to a Friday. Its easier when hubby is at work to BE ALONE.
The moral is: be flexible, be adaptable, but put it in the books.

I’m not perfect. I don’t have children, however, I have a very busy life because I give a lot and a lot of people depend on me. I understand how hard it is to have a day for you. BUT its still SO important. I urge EVERYONE..


Schedule your “Me Days” for the REST of 2013 (there’s still 8 months left!!)

Then CLICK TO TWEET IT: I’m taking a day just for me!! #meday #becauseImworthit @SweatyBetties

even if its a “Me Half-Day” – take 4 hours for YOU. I promise you will be less bitter about the things you “have to do”.
Don’t tell me that you can’t, that you don’t have time, or can’t find a sitter…

Don’t be a b!tch. 

Lets just DO THIS…. and then come back and tell me what you plan on doing. Here are some ideas:

  • sit at the park
  • read a book
  • have coffee with a friend
  • sleep in… late
  • watch a movie marathon in your pajamas
  • get a massage
  • get a mani/pedi
  • hang out at Whole Foods
  • Sun bathe
  • sit in a car alone for 4 hours (I’ve totally done this)
  • go on a hike (but please tell someone where you’re going)
  • take a bath
  • take a yoga class
  • eat a healthy meal
  • do an “at-home” spa day- paint your nails, do a face mask, etc.




WE DID IT!! Debt Free in 68 days!!

War on Debt

If you were following me back in February, you may remember that I made a statement that I was on a FINANCIAL FREEDOM PLAN and I planned to be debt free by the end of May. Well… I was wrong.

It happened YESTERDAY.

My husband and I managed to pay off $18,000 worth of debt in 68 days, because we were “faithful with the little things
If you didn’t get a chance then to see my webinar, please take an hour and watch it, because you will really understand and realize HOW BIG of deal this really was to our little family. If I had not come across Dani and her program, I can confidently say, I would have continued to pay $200 a month on my student loan for the next 12 years. (and paying a lot more in interest in that time) and holding my credit card balances for at least another year!
I was tired of being a SLAVE and not keeping my OWN money!!

So, in my webinar, I was extremely honest about my money, what I had made last year, being on food stamps and losing our house and what we were now earning and spending. My husband and I attended Dani Johnson’s First Steps to Success Seminar on January 26-27th and we realized that weekend how much money we were WASTING. We made an immediate budget and a plan to be out of debt by May 17th (her next event)

I gulped and we kind of laughed because I thought “There is NO WAY we can actually do this”


Not only did we pay off nearly $18k, we also saved close to $3k and GAVE AWAY over $1500!!!
I’m actually in tears writing this.
I feel nervous about posting this because I don’t want it to come off as bragging. I hope that people can realize how being faithful and following a plan can WORK.
For all the people that purchased the WAR ON DEBT program with my link, we created a small supportive Facebook group, and I’ve learned how to cut my groceries even more, we’ve supported each other on credit card pay offs and I’d LOVE to have a few more people in there

So if YOU are ready to break free of the bondage—-> Spend the $99 that will pay you back 7-fold and get in our group and lets succeed together. (purchase War on Debt and email me your receipt to

Below are screen shots of my ACTUAL Student Loan Pay off

DEBT PAYOFF-- (they said the $3.14 would drop off in 30 days)


Credit Card#1– $1670.67

Credit Card#2– $4274.37

Student Loan $11,810.69
TOTAL DEBT:  $17,755.73


TOTAL DEBT as of April 10, 2013

Credit Card#1– $0

Credit Card#2– $0

Student Loan $0

 War on Debt


I don’t use toothpaste….and how to do oil pulling

Oil Pulling and Dirty Mouth

I made a post on Facebook on how I hadn’t gone to the dentist in 7 years.
Well, after a stellar bill of health from the dentist I also admitted something else..
aghhhh!! gross, they say!!
Well… I’ve found a few new things that are awesome for cleaning the mouth:

Oil Pulling and Brushing with DIRT

You can get the Primal Life Organic Toothmud here

check it out!!

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