Random Thoughts


step 1STEP 1 – You have to do something different if you want something to be different.

Taking the first step is sometimes the hardest thing to do but it’s taking action to do something different that invokes change. Sometimes the first step is exactly what we need and gets us started in a direction we want to go. Other times, it takes the first step in the wrong direction only to know which direction we need to go.

Almost all the really great things or highlights of my life have come about because I was brave enough to take the first step. Most first steps I take are not in the right direction but it takes that action to discover what I really need to get set on the right course.

Do you need to take a first step? Ask yourself what’s the worst thing that could happen if you do and it doesn’t work out. Maybe you will see that even taking the WRONG first step can lead to the right results. Don’t let your fears hold you back from living the life you were meant to live. Take that step – commit – stay focused – and have fun along the way!

Coach Connie

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Health Coaching, Random Thoughts


Everyone has a program; a new diet or workout program. The latest and greatest with unbelievable results. I love change and do enjoy keeping up with all the new systems out there. But, if I have learned anything, I know that ONE SIZE DOES NOT FIT ALL.

uniquely you

How many times have you bought into the latest program to lose weight?  Or the latest new exercise fad? I know because I have been there. So often people come to me and ask what’s the BEST PROGRAM for them? There’s one standard answer I can give and feel 100% confident it’s 100% the truth. I say “It’s not the newest, and it’s not the most popular. But, it’s what you need right now where you’re at and the goals you want to set to achieve.” 

So don’t ever neglect YOU! Every one of us is unique – there are NO TWO THE SAME. So watch out for the fads, use them as guides or jumpstarts but make subtle changes based off your unique needs. Because you deserve the BEST!

Do you need help finding out something that fits you? Contact me HERE 

Coach Connie,


Food, Health Coaching, Random Thoughts


Over the past few months I have been working with a client who suffers from IBS and together we have worked through what we call the 10 commandments for Eating IBS. If anyone is suffering from this check out what we have discovered.


Did you know that IBS (Irritable Bowel Syndrome) is a physical brain-gut dysfunction causing abdominal pain, diarrhea, constipation (or alternating diarrhea & constipation), gas, and bloating? I needed to educate myself on the latest out there to help my client understand what trigger foods made her IBS act up and what foods were good for her. Here’s what we learned together:

Eat small portions frequently, in a calm fashion (not on the go)
Reduce fat intake (we reduced it by about 25%) of total diet. I wouldn’t recommend any more than that
Never eat high fat foods, even in small portions, on an empty stomach or without soluble fiber
Always eat soluble fiber first whenever your stomach is empty and make this the largest component of every meal/snack
Stay away from IBS trigger foods like dairy, friend foods, egg yolks, coffee, soda, artificial sweeteners, caffeine and alcohol

We also practiced creative substitutions as it was key for my client not to feel like she was deprived. We used soy or rice as a replacement for dairy, two egg whites to replace a whole egg, and low-fat vegetarian versions of meat products. We replaced some of the oils with fruit purees in breads or cakes, used veggie broth instead of oil in sauces, and baked with cacao powder instead of solid chocolate. My client enjoyed getting to know and love the addition of fresh herbs in her foods and using spices generously to heighten flavors.

Today my client feels so much better. She rarely has any IBS symptoms and through perseverance and hard work has learned how to live a normal healthy life.

If you have ever wondered what it’s like to work with a health coach, I hope this gives you a glimpse of what we can help with. Having someone work through your unique problems and challenges with an outside educated view on techniques is key. Every person is different and has their own unique health and fitness challenges and not 1 size fits all. Get the right health coach and they will work wonders with you! I hope you enjoyed this little bit of information on IBS. If you have any questions, please don’t hesitate to contact me.

SignatureIn good health, Coach Connie

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Learn more about Coach Connie Here

Moscow 2016 September 11th

USA Olympic Canoe and Kayak Team Silver Medal Winners