New Blog


New Blog

Have you made the switch to my new blog: A Note From L ??? If not, I will continue posting reminders for the next couple weeks prior to officially writing my last post. I really hope you join me on my next journey as I tackle;

LIFE is going to encompass everything that is my life.

LOVE will cover the topics of love in my life…family.

LEASHES is all about Bentley, my pupster and other things pertaining to pets.




Dearest readers,

As many of you have probably stopped reading my posts prior to my lack thereof of writing…I have decided to try again. This time it has a new mantra if you will. The new blog is under: A Note From L . The blogs theme is Life, Love, and Leashes! These three words allow me the capability to write about almost everything in my life without being tied down to a specific topic.  Don’t get me wrong, I am still the health-conscious, fitness advocate, but I also wasn’t being very personal. and for that I want to apologize.

In A Note From L, I want to be able to share my life and the things happening in it. I hope that you notice some of the same familiar content, as I am trying to move my favorite posts from this blog into the new one. Please understand I am not trying to leave you, I am not reinventing myself, I am simply wanting to be in the moment and I hope you join me.


2013 Blog in review


The stats helper monkeys prepared a 2013 annual report for this blog.

Here’s an excerpt:

A San Francisco cable car holds 60 people. This blog was viewed about 840 times in 2013. If it were a cable car, it would take about 14 trips to carry that many people.

Click here to see the complete report.

May 2014 be a better and stronger year than 2013, no excuses!

Give me feedback on what topics you want more of, take this poll:

Meet Sarah!


LH: Tell me about yourself.

SB: I am a Mom to two wonderful children and have amazingly supportive husband.  We live in Urbandale, IA.  I work in the insurance industry and love my job and feel privileged in today’s world to love what you do and the people you work with.  My family and I are avid sports fans following the Iowa Hawkeyes, San Francisco 49ers and Denver Broncos to many game each year.  

I was a life long dieter and always struggling with my weight.  For the longest time it defined me and my attitude on current situations.  I have always been extremely social and have a vast group of lifelong friends, but whatever was my current feelings towards my weight were determined whether I would attempt sometime or even felt worthy of pursuing – how sad, but true. Having children changes my attitude towards dieting and my weight. I did not want them to follow those footsteps. I want to be positive role model for their health and well being.

That is where Lindsay enters the story my personal trainer!  She changed my life by not allowing me to have any excuses when it came to my health and happiness.   On a whim, through my employer, I signed up for a 12 week fitness makeover at our corporate gym.  One I had entered maybe a few times in years that it had been open even though it was free to use the facility.  My first day with Lindsay was the horrible act of taking of your stats. Tape measures and scales!  I had lost about 20 pounds before starting the program from my highest weight and felt better than I had in recent times.  This was until the current #s were written down and the realization of what I needed to do sunk in. To my surprise the #s were not Lindsay’s focus it was getting my body moving and providing my body with the right nourishment was her main goal.

I advised Lindsay that I wanted to know how to use every piece of equipment in that gym and to be comfortable entering any other gym in the future.  That is when the transformation started.  She worked me so hard, I wanted to quit at times, I hurt in places I did not even know could hurt, but in the end I know how do everything I set out to do. I vowed on the 2nd day to never hurt this bad again from being out of shape.  3 1/2 years later I still schedule my fitness activities like I schedule meetings or my children’s swim meets.  Total transformation.

My children and husband join me in workouts, they read labels and ask if something is healthy.  We are not perfect – we eat pizza with have our cake and ice cream.  We know understand the consequences of that choice. More gym time, or a salad and slice of pizza vs. double pepperoni and cheese bread.  A kid’s sundae vs. large malt.  It is all about choices.   I walk into a room with confidence that I never hard before – thanks to Lindsay for showing me the way. 

LH: What is one of your fitness accomplishments?

SB: I am confident to walk into any gyms and get a great workout in.  I have the tools and confidence to work out anywhere from a large club, to a hotel gym, to the local park.  Lindsay took away all excuses and gave me the tools I needed to make great fitness choices regardless of where I am or what equipment is available.

LH: Personal “I did it moment”?

SB: I ran 5 miles! 

LH: Is there a personal or health challenge you have had to overcome?

SB: Losing weight and keeping it off. (approx. 60 pounds)

LH: What is your favorite “healthy” thing to eat?

SB: Fruit, salads, popcorn, nuts, yogurt

LH: Favorite “guilty” thing to eat?

SB: Chocolate chip cookie sundaes and M&Ms.   A rare treat OR order a small or kid’s sundae…

LH: Can you tell me about your favorite workout?

SB: I do not have a favorite.  I love that I have a variety of workouts from strength and cardio options to mix it up.  I loved the Tabata routine and the pyramid workout where you lift or do an exercise set 1 time, then 2 times, working your way up to 10.

LH: What is your personal fitness motto?

SB: Move!  Calories in, Calories to burn!

LH: How do you influence others to be healthier?

SB: Biggest change has been with my children. They read labels and understand serving sizes or number or servings in a package.  We also workout as a family whenever we can.  We walk when we can, or park at the back of a parking lot, or take the stairs instead of the elevator. 

LH: What is an item on your fitness bucket list?
SB: I’d like to try a mini-tri some day

A special thank you to Sarah, for sharing the greater part of 3 years training with me, growing my career, supporting my move back home, and being there as a friend. Best wishes to you and your fitness journey! I know you will do great!!

Chocolate-Espresso Smoothie


Answer these questions, are you a coffee addict? Are you a chocoholic? If so, try this delicious chocolate-espresso smoothie recipe that I found on Runners!

Chocolate-Espresso Smoothies from Runner's World. aka heaven in a glass post-run.

How to Make It:

8 ounces chocolate yogurt, such as Brown Cow “Cream Top”
1 large banana (browned and frozen)*
2 shots espresso, chilled
2 cups ice (about 14 ice cubes)
1 dozen chocolate-covered espresso beans

Place half of the yogurt plus all of the remaining ingredients in a blender and puree until smooth. Add remaining yogurt and pulse until smooth. (If you add the full container of yogurt at the beginning, the mixture is too thick to blend easily.) For a thicker smoothie, blend in up to a cup more ice. Serves two.




Meet Matt!

Matt is a friend & family member who is not only intelligent, but is also self-motivated in both his career and peronal life as a successful Kansas City engineer. Matt has also recently turned 30 and realized he was going to put health & happiness back into his own hands. Here is what Matt had to say when I asked him a few questions regarding his fitness journey:

What is one of your recent fitness accomplishments?

MH: In March 2013 I ran a 5k in 19 minutes and took first place overall.  In April 2013 I set my personal record in a half marathon with a time of 1:28.  My next goal is to run a 3 hour marathon this fall.

Personal “I did it moment”?

MH: When I got to below 8% body fat and could enjoy feeling my six pack abs again.

Is there a health or personal challenge you have had to overcome? 

MH: None I can think of.

What is your favorite “healthy” thing to eat?

MH: Steamed cauliflower, steamed asparagus, and baked fish.  Not necessarily together.

Favorite “guilty” thing to eat?

MH: Hamburgers and supreme pizza.

Can you tell me about your favorite workout?

MH: A long run of 15 miles.  Or a high intensity boot camp class.

What is your personal fitness motto?

MH: “To give anything less than your best is to sacrifice the gift” – Prefontaine.

How do you influence others to be healthier?

MH: I got my college friend Debra W. to get back into running.  She ran track and cross country at Iowa State.  I talked her into doing the Seattle marathon with me last year, she was hesitant but agreed.  At the time she was just going to do that one to say she accomplished a marathon.  Now she will be running her third marathon come this October with the DC marathon.  My friends Jenny and Jason have both told me I am inspiring.  They were initially thinking they wanted to get to a more healthier weight, which they have.  But seeing me is pushing them even more on their transformation.

What is an item on your fitness bucket list?

MH: To qualify and run Boston marathon.  To get into triathlons and either qualify for the US Championships and/or the World Ironman in Hawaii.

You seem to have it all together, what is an item on your other bucket list?

MH: To get married and raise some kids.  Skydiving.  And take a European vacation.

Any other comments?

MH: Being fit greatly pays off for your health.  I had blood tests done in January 2013 and my results were all at optimal levels.  Triglycerides to HDL cholesterol ratio of 0.7, below 1.0 is optimal.  Blood pressure of 110/80, in 2011 this was 135/80.  A resting heart rate of 48.  Finding a sport or fitness class you enjoy greatly motivates you to perform harder and more often.  I have fell in love with boot camp type fitness classes.  And I’ve always been a fast runner but now that I am in great shape I am finishing in the top 1%, usually in the top five for my age group.  It feels pretty cool to line up at the front of the race with all the other great runners.  Most people may think of the people at the front as different than you and I but they aren’t, they and myself have typical jobs and lives and just put the extra effort in to be great.

Great words of wisdom from Matt! We all can do extraordinary things if we just put the extra effort in to be great.

Kind words <3


Today, after a long day of work I finally realized that all of this time, people HAVE BEEN listening to what I have to say. In fact, those people listening, have in fact taken my words and put them into action. These individuals have trusted me with their lives and took my advice. They have changed not only their lives forever but also mine. I am thankful for the hard work, dedication, and support they have shown for me. I have been blessed with rave reviews of my work, my work ethic, my passion, and my personality and thought I’d share them with you.

Here is what they have to say about me:

“Lindsay has a dynamic personality which she uses to motivate and educate her clients and others within the fitness center. She is passionate about fitness and healthy lifestyles which she pays forward to her clients and those people she interacts with at our fitness center.

Lindsay uses a variety of exercises and programs to drive results. This was key for me to have variety and the flexibility to complete my fitness objectives both in and out of the gym. With each new exercise she explains what and why we are trying something new. 

The personal trainer role requires trust and confidence. Lindsay is an engaging trainer; she pushes you out of your comfort zone, but does this in a positive manner. She has a proven track record of results.” – Sarah B

“Lindsay is a well-rounded fitness/nutrition professional that genuinely cares for her clients. She’s smart, an excellent communicator, highly organized, and always well-prepared. Lindsay seems to have endless positive energy and is a terrific natural motivator who’s focused on continual improvement. She’s been great at tailoring a fitness/nutrition approach that’s specific to me and my lifestyle… and she continually refines the approach to keep it fresh. I couldn’t be more happy with the results I’ve achieved working with Lindsay and I highly recommend her as a fitness/nutrition professional.” -Brian D

Sometimes you just have to sit back and exhale, all of that hard work DOES pay off. Thank you Sarah and Brian for your kind words!