At the end of the day, the king lives, sleeps and eats in the same place all day every day, protected. The substance of your life is through experience and here the King is compromised.

You have a degree, a nice job and a steady routine. You know exactly at what minute you have to head out the door to make it to work in time. Your stomach tells you exactly when your scheduled lunch time begins and you put up with enough BS in one day that you’re sure it can’t be this bad the rest of the week. You work “for the man” and each thing you do is on his time.

But how hard would it be to create your own timeline? Build your own small or large empire? Wait… but you do have that degree you shouldn’t throw away annnnnd you do have that steady and stable job. What a conundrum!

I type this for myself. Sometimes you just have to “ignore the audience” and write for yourself. I admit it: My name is Denise and I am a Wantrepreneur. I certainly feel like a “junky” just searching for the ideas and the next entrepreneur/business building podcast. It takes up about 30% of my daily thoughts. I have lists of written ideas, notes and reminders. But what gives? 

It’s been apparent to me that the best way to do this is to be what’s called a “chicken entrepreneur.” Or, to have a “side hustle” while still working your normal job. This is doable right? But the important thing here is to dive into a side hustle that fulfills you. I need this to be something that I enjoy doing because it should be something you look forward to and doesn’t feel like work. It may not make as much money as it could, but for sanity sake… it should be yours… and it should feel good. The reason this appeals to me so much is because it gives you a sense of fulfillment when you create something to provide to an audience that you know is helping – that you know it making a difference.

Now, one could say that “working for the man” could also be rewarding. In fact, I do feel great about the work I do. But do you ever feel a bit limited? Do you ever feel like you could do MORE? I’m in a position now at work where there are no other moves to make upward. There simply is no ladder rung to strive for. It’s a bit disheartening.

I would like to reach out to any other wantrepreneurs and open a door for discussion. Even if it seems like mere dreaming. I’d like to list a few of the podcasts I listen to that inspire me daily on the subject (that I’m sure tons of others would think are geeky and dry):


LAUNCH GROW JOY – Andreea Ayers


ENTRELEADERSHIP – Dave Ramsey and Ken Coleman

RADICAL PERSONAL FINANCE – Joshua Sheets (financial but highly entrepreneur heavy)

That’s all for now! Happy dreaming!

Off to work I go… two minutes past when I’d normally leave! 😉

Looking for That One Thing.


I’ll go ahead and put the thesis as the first sentence. My old english teacher would cringe: The biggest mistake made in our culture is looking for that One Thing. 

Now, before I relate this to health and fitness (of course, eye-roll)… let me just say that this statement applies to everything. Example: If you are struggling with hair-loss, you look for the single pill to fix it instead of a combination of tools that are much more likely to work. Such as sleeping more, stressing less, and getting in your omega fatty acids, vitamins and minerals. That would just take too much time, right? It’s this concept, I believe, that has stemmed from our obsession with instant gratification.

Instant Gratification

That One Thing, is so attractive nowadays because we just simply don’t have time to research, try multiple things at once and don’t want to delay the reward that comes at the end. There are a few problems with having this mind set:

  1. Most “one pill fixes all” approaches may seem to “fix” the problem, but come with negative side effects and are usually in unnatural form.
  2. You may see results but you’re full potential is not acheived. When you delay gratification, you are reserving the reward/benefits at the end and therefore have more time to build and find the actual solution.
  3. You aren’t allowing yourself to be educated on the matter. 
  4. You miss your opportunity to find multiple ways to arrive at your solution, resulting in missing the one that best suits your needs.
  5. Most instantly gratifying solutions don’t last. Think about that “like” you got on your Facebook page. It felt good for 1 second. But 2 seconds later you sat there and waited for another one.
  6. Finding that One-Thing doesn’t exist. The human body (and all systems created) are built in complex network pattern. Look at our physiology. Look at technology. When does it ever take one approach to fix a whole system?

Delayed Gratification

Getting comfortable with a delayed solution is a benefit for multiple reasons. If you’ve read through the negatives associated with instant then you get the point. There’s something to be said about the common sayings like, “Rome wasn’t built in a day” or children’s tales like the Tortoise and the Hare. Focusing on approaching a problem or task at multiple different angles at once, or synergistically,  is the most effect way to achieve your goal. Here’s where I put my health plug – Example – you can train all day long but if you’re not sleeping or eating the right foods you won’t get the desired results (therefore, stop asking your healthy friend what “he’s taking” and instead ask what “he’s doing”)!

Taking the time to find YOUR solution allows yourself time to learn from failures, setbacks and to enjoy small victories. The end result is much more GRATIFYING and LONG LASTING. And now you have a story to tell.


1 week out from my first figure competition!! Woop Woop!!

Week 2

26 July Front 326 July Back 3

Week 10

  1 week out front pose31 week out  back


If You Lose the Mental Game…

“If you lose the mental game, you lose the physical one.” Kevin Gianni 

Peace photo

For those of you who do not know, I work in Health Care. I am a Pathologist’s Assistant and it is my job to dissect all of the surgical specimens that come from the operating rooms, in search for cancer (for diagnoses and staging) and disease. I am a solo PA and dissect each and every organ/biopsy that comes out of three separate hospitals. It sounds daunting… but I love it. What I don’t love are legs. Yes, you heard me. Legs… digits… genitals… eyeballs. All of these have one thing in common.

I see on average, approximately 3 legs a week. These legs are from patients ranging in ages from 27 to 80’s. Legs, digits and transmetatarsal amputations are mostly received for diabetes, majority of which, is Type 2. Many people are susceptible to Type 2 diabetes through genetics. Diabetes complications include nerve damage and poor blood circulation. This leads to the dying of tissue (or ischemia), because it can no longer receive proper nutrients. Poor lifestyle habits are the leading cause of diabetes.

You can combat this gangrenous disease (if you start early enough) with two things:

Maintain a healthy diet.


Look at it this way: Exercise and exorcism both refer to ways of getting rid of something — belly fat or Satan. Therefore belly fat is Satan. Okay, sort of flawed logical sequence, but you get what I’m saying! I once heard from a Doc I work with that “For every one hour you exercise,  you extend your life expectancy by two hours.” How does that sound? If you’re not making time to exercise, then you ARE making time for disease. If you’d like proof, visit your local Pathology Lab.


Start with SMALL changes:

Stop thinking bread is just bread. It’s not. It’s actually sugar.

Stop dieting. It’s a lifestyle. Try eating only healthy foods during work hours.

Change out a few items the first week. Then a couple more the next.

Allow yourself cheat meals occasionally. Twice a weekend works for me.

Take the serving size OUT of the bag and put it into a serving dish. Put the bag AWAY.

Don’t obsess over food. Obsess over movement. Take a walk with a friend!


This all seems like common sense, but we obviously still need to work on these things. Preventative maintenance is key, and allows you to live more freely and fully. People don’t realize that their junk food & ill-mobility habits lead to serious future mobility limitations, blindness, dying of extremities (to include genitals – yes we receive dead penises), kidney failure, etc. Sure, always making good health decisions is a mental game. You can encourage yourself through positivity, by educating yourself and immersing yourself… or you can lose yourself physically. STOP! Stand up, start small and get moving!

Your Body is Your Temple.

-> And I’m always here to help! <-

 – BnG –

What Figure Competition Training Has Taught Me So Far

The past three weeks I have learned a lot about myself. Like they always say: Adversary is the key to success. Through challenging experiences we learn to become stronger. If you shy from adversity you become mediocre. On this path to becoming stronger (physically and mentally), we learn so much from these experiences. So… Let the Figure Competition Training continue. =)

I’d like to throw in a disclaimer… there are going to be some self photos in these blog posts but I’d like for you to first squash the stigma of skin exposure. Most of the time skin exposure is equal to expected sexuality and promiscuity. These, however are to celebrate transformation and the beauty of the human body, it’s adaptability and the poise that comes with challenging the musculoskeletal system. Skin doesn’t have to be sexual. It can be exposed for raw depth of character. For example, it helps to look past a “booty” and appreciate the gluteus for it’s endless struggle with showing it’s capability in being a piece of human art. Now that we’ve got that out of the way…

– What Figure Competition Training Has Taught Me So Far – 

MACROS: This is a real thing. I thought this may have been the next diet craze or some sort of excuse for people to have a daily cheat meal. But really folks, this has been the biggest blessing in keeping me sane. My trainer gives me a calorie/protein/carb/fat target each week according to how my progress photos were the week prior. With this system, I use the My Fitness Pal App to track every single food item. In doing this, you can see really quickly how the food adds up. My girlfriend (shoutout to Bri!) mentioned it’s much easier to plan all your food on the app the night before so that the next day, eating isn’t such a chore. Thank goodness. Also, the “Macro way” allows you to have an occasional restaurant meal or “cheat meal” as long as it’s accounted for within your allotted Macros, and the rest of the day is adjusted accordingly. Is it the HEALTHIEST way? Maybe not, but it can be if you want it to be and It works!

OUTFITS: I’ve never gone through so much laundry in my life. Fitness clothes for days! And because training takes up most of your free time, two-a-days are the culprit! Get used to wearing gym clothes. Okay, maybe you can dress up on the weekends?

FEMININITY: Get over your desire for a thigh gap and embrace your adductors and gracilis. Please! Curves = Beautiful hardworking women. Bean poles = Unhealthy, skinny fat, dainty, do-nothing chicks.

CARDIO: Known as a supplemental incendiary way of budging fat. We all know lifting weights burns more fat over the course of the day than cardio. And I will be the first to admit, I pretty much gave up cardio a long time ago before this training had forced me back in to it. What I’ve realized now is…Something that I used to consider as “hamster wheel, dead end, no results” training is back in my wheel house and I can’t get enough of it. Because: What are we mentally doing when completing cardio? Nothing. That’s right. Cardio is peace time. It’s therapy. It’s a motorcycle cruise down Route 66. It’s just you and your thoughts (oh and sometimes a really good podcast!). Gosh, I can’t believe I just admitted to liking cardio sessions!

LATS: The bee’s knees. The cherry on top. The illusionist. The amazing hip slimmer! Let’s be real here. Women suck at getting back definition because we are all scared of doing the dreaded pull-up. EVEN when it’s assisted. COME ON LADIES! I was told long long ago from a Pro Body Builder that the lats are underrated and are a must on the female body in order to even out our hips. Lats should equal hip width and if you’re lucky be even wider. Take my pear-shaped body for example – add some lats and BAM, suddenly I’m proportionate and my hips just seemed to narrow even though they didn’t! YES!

TIME & EFFICIENCY: Your time is important. Time is something you can’t get back. And I don’t know how many people claim that because they don’t have any “extra time”, that they just forget about their health and well-being. I am one for finding any way possible to make time for myself. It’s just important for a social hermit like me. I need time to unwind and recharge to kick ass the next day. With 2.5-3 hours of training daily, I’ve been forced to find efficient ways to get through the day. Whether it be to brush my teeth while packing my gym bag, place breakfast in the microwave before packing lunch so that they’re done at the same time, or eating my pre workout meal on the way to the gym… you can make it happen. Just plan it out! Diamonds are made under pressure. Eh?

SUPPORT: This goes without saying. I am beyond annoying right now and I’m not ashamed to say it. My husband is so dang supportive he would never roll his eyes when I go on about my weight lifting session, or how I constantly wish outloud for a handful of cheezits!! He knows how important hobbies, self-challenging and progress are. Luckily he is the same way. It is so important to have someone by your side who will not hinder but will support your annoyingness. P.s. It pays to have a trainer who actually cares and motivates you each and every day. Thanks Kenneth #Teamswiftathletics!

TRACKING: Where would I be without this Fitbit? I know I know, the next technology craze. Who cares if you know how many calories you’ve expended if you’re staying on top of all the workouts and calories-in through the My Fitness Pal App? Well, I CARE! Because holy how… if you’re scheduled for a 250 calorie cardio burn you want to know when you hit that mark because you surely don’t want to over do it. Also, Fitbit allows for a little fun competition between friends and who doesn’t love that for added motivation?

HAVE FUN: It’s about the journey. Who cares if I get on the stage for the first time and I’m the only one up there that has a bit of cellulite on my rump? As long as I know I gave it 100%, and followed each and every instruction provided by my coach, then so be it. Having a goal isn’t about just achieving it and then setting the next one. Getting through each hurdle along the way is the best part. We were made to be challenged and so let yourself go through it. Smile at your mini accomplishments and allow your hardships to push you even further.

3 Weeks In / 8 Weeks to Go

FullSizeRender_3 IMG_6129 FullSizeRender_1 FullSizeRender_2  26 July Back 3 10.13.48 AM

Week 3 Done and Done. I hope to keep up on the updates! Thanks for your support everyone!

Let’s get out there and have fun with our goals!


Day Zero – Don’t Wait Until You’re Ready.

I like to think that in terms of blog posts, quality is better than quantity. So I ponder, I wait, I brainstorm and then BAM… come up with something “worthy” of a blog post and then roll with it. But recently I’ve hit a bit of a blog-post-wall. It doesn’t help that I’ve been a bit distracted as I’ve finally made THE decision to compete in my very first fitness competition! And since I’m so excited,  I’m just going to type away.

Let’s take this post back to 2009. The below pictures are of my military sister, BriAnne Forrester, and I at a deployed location. I introduce her because she’s a beast and has always been my sister-in-arms. In fact, we started training together while deployed and got our first unassisted pull-up together! I can’t tell you how obsessed we were with fitness during deployments. It’s just the thing to do (sand sprints, 10K at 6am in 110 degree heat, 4:30am workouts after three hours of sleep, deadlift competitions. hard boiled egg eating competitions…Ah, those were the good ol’ days). Care packages with the Oxygen Magazine (and peanut butter, thank God!) would show up occasionally and we would snatch that thing up so fast. As we turned the pages, we just dreamed of having those shoulders, that physique, those abs. This deployment was our first, and it was a catapult into a new way of fitness. With the help of professional bodybuilder Chief Master Sergeant Troy Saunders, we were introduced to muscle gaining. Since then, I’ve wanted to compete but never had the guts and never thought I was quite “ready”.

DSCF0910 DSCF0913 DSCF0915 DSCF0917 DSCF0540 DSCF0713 DSCF0714

The above pictures are from 2009 of Bri, Troy and I. We had always loved athletics and keeping “in shape”, but that deployment was sort of the portal to the next level for us. I can’t stop laughing at how we looked like little babies. =) But Rome wasn’t built in a day. And this is when we started to go from “skinny athletic” to seeing some musculature forming.


  IMG_5851  IMG_5850 IMG_5852

MSgt BriAnne Forrester – 2015 2nd Place Figure Novice

(Her first competition)


IMG_5846 IMG_5845 IMG_5848

CMSgt Troy Saunders


BriAnne and I have always paved the way for each other. What she gets into, I do, and vice versa. We’ve been known to “one-up each other” in a healthy competitive way. She constantly challenges herself and inspires me everyday. She’s encouraged me to step it up and finally compete as well. At some point you have to say “ENOUGH” with not feeling “READY.” Of course you’re never ready. If you wait until your ready, the day will never come. She gave me her trainer’s information a while back, but one morning last week I woke for the gym at that 4:45am mark and said to myself “WHAT AM I DOING?” I have the discipline. I can refrain from certain foods with the best of them. What am I waiting for!? It’s NOW or NEVER!!

Example of the Figure Competitor Body:

Leangains Intermittent Fasting Figure Competitor Danielle Reutter 2 tumblr_mcqskmxbNx1rb3a44o1_1280  _W5Q9181_BBDVCSLALY


Tomorrow I receive my first week’s diet plan and training regimen from #teamswiftathletics. Please come along with me on this journey. I’ll post 1-2 times/weekly with updates under “Challenges/Events” in my website. I can’t thank you all enough for your endless support. The below photos are Day-0. We are 11 weeks out from the competition on Sept 26th in Atlanta, GA. My coach has promised a “Championship Figure Physique”. Let’s get this ball rolling and see what we can do, shall we?!?



– BnG – 

Heavy Lifts and Fit Chicks

There I was, just finishing the day’s chores, helping load the last boards into the fireplace to heat our farm house with my Stepdad. I stood proudly up on the brick fireplace base and decided to show off my 8 year old calf muscles by doing calf raises. He applauded me, saying, “Very nice. You’re so strong!” Then handed me some wood to hold for extra resistance, “now try this.” That small line of encouragement stayed with me.

I soon caught myself in my parents’ bathroom with my abdomen exposed trying to flex and see a six-pack after a long day of loading/breaking/hauling pallets for firewood, helping mow 7 acres of grass and cleaning the goat stalls with my sister. Probably dehydrated a bit, I noticed for the first time… abdominal muscles… and I liked it. Mom says, “Wow, nice job Dee. See, hard work pays off.” Another moment that stuck with me.

Back then, it wasn’t AS normal for little girls to want to grow up with muscles. Recently, especially with the Crossfit trend, I’ve noticed an influx in little girls being encouraged by female athletes and fitness models to embrace and embody STRENGTH. Of course, for decades, women have hard charged the long endurance sports but the muscular development community was heavily lagging. But not anymore. Let’s talk a little bit about how awesome this is, that little girls now are inspired on the daily.

The benefits of heavy lifting for your fine female body:

Curves! Doing endurance/cardio work burn fat. But, the long calorie expenditure tends to wipe out fat stores and muscular tissue. Leaving those hard working muscles a little slim and… well, let’s be honest… flat and long. Heavy weightlifting allows those short twitch muscles to round out a bit and cuuuuuurve. Va-va-vooooom. Here comes that perky, round backside ladies! Not to mention some nice rounded shoulders and some broader lats to off-set our naturally wide hips!

Beyond looks, heavy weight training is more effective for fat loss. Cardiovascular health is important, but if fat loss is your goal, you need to listen up. After a heavy lifting session, your body continues to burn fat for 24+ hours. You see, your body is craving more oxygen through this recovery process and is a fat burning machine! Steady-state cardio burns calories in the time period in which you are performing that exercise.

The more muscle mass, the more calorie expenditure. Have you ever wondered why your husband, boyfriend or male co-worker can slip in that cheat meal much more often than you? It’s because of their muscle mass. Naturally, muscle burns more than… fat. Okay, that’s a duh. But if you’re spending all your waking time running and cycling, your fat storage is gone and your thighs aren’t touching (eye-roll)! Yes. But now those cardio events are just burning right through muscle. You’ve just created a disastrous situation. The next time you take in a cheat meal, your butt with thank you and store that baby ASAP. Do yourself a favor and gain some muscle mass. Then, eat that cheat meal occasionally and watch it not even come close to affecting your physique.

Sleep, energy and balance comes with the heavy training. Heavy training promotes Growth Hormone to run sky high when you’re sleeping. This recovery process will have you dead-tired (not tossing and turning all night). I know personally, that in the past, when I did too much cardiovascular training I felt restless, achy and hot all night. Now I wake up rested and ready for the next session. Energy goes without explaining – HELLO ENDORPHINS and DOPAMINE. Soon, you’ll be smiling your way through your day.

Heart Health. Heart disease is one of our nation’s leading killers. Your heart is the biggest badass in your body. Hard to believe an organ can withstand all the crap/stress we put it through! Heavy weight training, is an added stress but in a good way. Lifting is a sort of interval training where your heart has to adapt to forceful output and rest/recovery…on repeat. In adaptation, the heart starts to beat less heavily with the effort and significantly lowers your “resting” blood pressure”. All of a sudden, taking the stairs doesn’t even raise your heart rate. Score!

Bone Health. Resistance training is THE MOST EFFECTIVE preventative measure to osteoporosis. In the female body, post menopausal women are at high risk of osteoporosis due to a lack of estrogen production. In this state, women are much better off if they had a weight training background. Resistance training forces an increase in bone density. Leaving us less likely to have breaks, weak joints and bone pain as we age. Double Score!


Now all those sounds nice, right!? So the next time you hear your girlfriend say…

“But it’ll make me bulky. Isn’t it bad for your joints? I won’t be able to find clothes to fit. I hate how those Crossfit chicks look. I don’t want big thighs. I just don’t feel comfortable going into the guy’s side of the gym. I don’t even know how to start.”

SLAP HER. Then guide her to this Webpost. =)


How to START:

3 Days / Week, Hit Major Lifts:

Monday = Deadlifts and Pullups (assisted machine). Done.

Wednesday = Bench Press and Dips (assisted machine). Done.

Friday = Squats and lunges. Done.

^^^^^ So that’s where you start! Easy peasy. Don’t slip anything else in there or get overwhelmed by those other machines (or all the men grunting near the dumbbells). Walk in there, own your space, zone in and get after it! Cheers – to gains!


– BnG –

Personal Finance Challenge #1

For the average person, we spend hours upon hours hustling to make money. This money supports your lifestyle, be it for your children, the future, traveling, etc. We spend nearly HALF our lives trying to MAKE money but how many people know anything ABOUT money? I’m talking personal finance, investing… making that money work for you?! You spend nearly 50% of your life time making it, why wouldn’t you at least dedicate a fraction of your time educating yourself on these topics? Who knows, this may knock that 50% of your life’s time to maybe 40%, or 30%. Let me enlighten you:

Let’s take a look at the average amount of hours worked in one year to support our lifestyle needs:


The graph is a bit blurry, and is much better appreciated from The Business Insider’s website.

Average annual hours worked:

Dark Red – Singapore (2300)

Purple – Hong Kong (2350)

Orange – Korea (2200)

Blue – America (1700)

Red – France (1450)

Green – Germany (1400)


Personally, I work approximately 2250 hours a year (salary/fluctuates). The added time in travel to and from work and preparing for work could also apply. This changes the annual number to 2750 hours of work. Let’s mess around with some numbers here so I can prove to you how much time you spend dedicating your life to money (Let’s pretend we only live on weekdays and never see a weekend):

  • 9 hours/day – Working
    • 1 hour/day – Driving to & from work
    • 1 hour/day – Preparing for work (hygiene, packing lunch, etc)
  • 8 hours/day – Sleeping
  • 5 hours/day – Personal Time

If calculated out annually (assuming 5 days/week, 50 weeks/year):

  • 2750 hours/year – Working
    To include traveling to & from and preparation.
  • 2000 hours/year – Sleeping
  • 1250 hours/year – Personal Time


Working = 46% of the week’s time
Sleeping = 33% of the week’s time
Personal Time = 21% of the week’s time

There you have it, nearly 50% of your time is tossed to the “man”. Heck, if you’re an entrepreneur, then that’s great! But either way, you can’t deny that we’re devout money making machines. How much of your time would you give up to ensure this money is actually working for you? Now here’s your challenge:

Check out a new financial book every 2 weeks, even if you haven’t read it entirely! I challenge you to do this for 8 weeks straight. At that point you can subside, or even boost this goal. Who knows where this might take you!

  • Join your local library. Normal rental time is 2 weeks. Direct your attention to the financial section. Intimidating isn’t it? That’s why they make books for beginners. I suggest beginning with “Investing For Dummies.” The basic principles of investing and personal finance are not taught in most school systems. Consumer Math is thought to be something taught by parents to their children. For this, I beg you to educate yourself for your sake and for your children’s sake.
  • If you don’t have a library, you can follow this very entertaining, educational blog by Mr Money Mustache. It’s what ignited that spark for me! Or, see my recommended podcasts/websites or books pages to utilize different sources.

So in the long run, maybe we can continue to decrease our work hours and increase our personal time! Cheers to financial freedom!


– BnG –

Please feel free to share which books you’re reading and if you’d recommend them to others!

The 3 C’s That Enhance Your Life.

Now, I’m no motivational speaker and I don’t intend to emulate one. But, in revisiting my list of goals, I’ve recently asked myself why I’m tackling some, but not all? The answer is not limited time. The answer lies within the 3 C’s.

If I were to ask you to write up a list of 10 goals, be it short term or long term, would you be able to do it? Most successful people can associate themselves with anywhere between 3 to 5 subcultures. In order to do that, you must first make a list of goals. My list looks like this (don’t laugh):

  1. Learn Spanish (my high school only offered French. What?!)
  2. Vacation at least once every year to a new destination.
  3. Have better shoulder caps.
  4. Play the guitar. Or, at least learn the chords for goodness sakes.
  5. Compete in a Fitness Competition.
  6. Make handmade furniture and woodworking items for my home and to sell to local folks.
  7. Self publish a book.
  8. Finish the Harry Potter series.
  9. Become a personal finance/investing guru.
  10. Post at least 50 blog posts.

You get the idea. It’s easy. Once you sit down and write them out (I keep a list using the Notebook app on my iPhone), it becomes easy to see that your goals can be categorized. Now let’s discuss the 3 C’s!

It is said that the most fulfilled and happy people have all three of the following C’s applied to their goals, life or habits daily.

C1 = Creation. This is where you get lost in your mind, adding value to your ideas. When creating, your time becomes valued instead of without attention or present state of awareness.

C2 = Connection. Let’s face it. Human beings are meant to be a part of a community. It’s innate to want a strong connection with people. If you find yourself capturing a goal that includes this, you are surely going to own it.

C3 = Contribution. Giving is more fulfilling than receiving right? If it’s not to you then… ahem.. here’s your SLAP across the face! No really, chasing a goal that allows you the feeling of “giving back” will be so fulfilling your head might burst!

So, here’s your assignment:

Make your list of goals. Don’t hold back. You saw my shoulder cap one! 😉 Then use this handy-dandy venn diagram I just whipped up to place your goals either literally or mentally in each category. If they land in the center, get to it! If they land off to one individual category, you must decide which you value more. Let the fun begin!

Vin Diagram Final

– BnG – 

Swimming is ____________.

If you’re always the best person on the court, you’re getting worse every time you play.


If you’re like me, you can easily fill in the above space with any of the following:

  • horrible.
  • the worst kind of cardio out there.
  • only nice if it’s relaxing or associated with the beach and a cold drink.
  • for others, not me.
  • for high school kids.
  • prettier from afar.
  • fun when it’s a gentle breaststroke.
  • a necessity on cruise vacations when you want to go play on those big floating blow up things.

Needless to say, I only swam when I had to. It doesn’t help when you’re thalassophobic (fear of the ocean). Also, anyone who can relate to being flipped off numerous intertubes at water parks growing up can feel my pain. But as an adult, is it time to jump this life long hurdle? If you haven’t read my first post Done is Better Than Perfect, then you must know I’m all in for trying new things. What does it hurt?

 It helps when you know someone with gills. My husband, was a state freestyle competitor in high school and after discussing the perks of swimming (post-surgery), he had us signed up at the YMCA in no time. 

  • Step 1: Face in water 
  • Step 2: Choose a side to inhale 
  • Step 3: The paddle board is your friend 
  • Step 4: He states “Are you ready?” I respond, “For what?” He states in his most Karate Kid Movie voice, “To get better?” 
  • Step 5: 10×50 at 2:00 …. ?!?! I had no idea what this meant but basically we freestyle swam 50 meters x 10 times, at 2 minute cycles. Never have my lungs & lats burnt like this and supposedly there was a 45 second rest between sets(??). 
  • Step 6: Get divorced. Hah – just kidding. But seriously. 
  • Step 7: Endorphin rush on the car ride home. Thanks babe! (What a head trip).

I post this simply because I’ve learned something over just 5 sessions in the water:

  • I am worthy of a lap lane. 
  • You have to trust the person who knows you have it in you. 
  • You have to get comfortable with uncomfortable. 

Most importantly, when you have a competitive spirit, let it guide you into new avenues. It’s ok to be the best or an expert at certain things, but not at the cost of never attempting something you’re scared of.

– BnG

Coffee and Ketosis

It’s Sunday morning. How many of us are waking up, to a freshly brewed cup of Joe? Millions. Let’s make it count.

Let’s discuss this beauty of a concoction that I like to whip up on non-workout mornings. But first, I’d like to explain why this is something I choose to start my day with on non-conditioning days. So, In the most non-sciencey way possible:


Your body gains it’s energy from the cell’s mitochondria. This mitochondria creates ATP (energy) with the help of either GLUCOSE or KETONE BODIES.

GLUCOSE is associated with CARB consumption.

KETONE BODIES are associated with PROTEIN + FAT Consumption.

Ketone bodies are said to create a more efficient energy supply, because it leaves less “garbage” behind in the form of free radicals. This allows the brain to return to it’s normal state between membrane potentials. This here, allows us more light-bulb moments! YES!

Naturally, when we wake up in the morning, we have no stored carbs to burn energy, so the body will burn off excess fat (YAY). In this ketotic state, the brain can switch protein intake into glucose in order to function. It’s important to note here, that I drink this coffee-concoction to add an influx of additional proteins and fats so that my body doesn’t try to “eat my muscles” for fuel. We’d like to keep these hard-earned babies around! Now suddenly you’ve provided the brain with some fuel, have a clear mind and are a fat burning machine! Psychologytoday.com puts it perfectly in their article, Your Brain on Ketones, that the brain is placed in a “better environment for neuronal recovery and repair.” –> without all those free radicals we talked about.

>>This means PUT DOWN THE BAGEL. Let your brain do some clear thinking and burn some fat! <<

Now, I stated that I drink this tasty morsel on non-conditioning days because post-workout is an opportunity to eat a HIGH carb-HIGH protein meal. This helps with fast muscular recovery. Recover faster – faster gains. I will touch on that in a different post.

NOTE: Ketones are the by-product of ketosis and over long periods of time can cause a buildup in the blood and cause ketoacidosis (acidic blood), being toxic. This is most dangerous for those with diabetes or who are pregnant.

Let’s get to this amazing concoction, shall we?!

Place freshly brewed coffee in blender.


Add a tablespoon of organic coconut oil. Fat Source.

Some people use unsalted grass-fed butter.


1 scoop of good quality whey protein. Protein source. 


Cinnamon to taste. Add any spice you’d like.  


This blend is still hot and trust me, it will try to explode out of the blender.

Hold tight and PLEASE use a paper towel to contain the explosion through the air hole!


Mmm, see how frothy that is?

Cheers – to Brains and Gains!