My Nutritional Footprints

My Nutritional Footprints Personal Trainer & Nutrition Coach
Contact Me Today to Start Your First Step in Your New Health Jour We support each other in our Journeys!

This page is to serve as a place to inspire, motivate, and help all who are looking for a new way to take charge of their health and nutrition. My goal is to get people "moving and grooving", as well as eating healthy. Ask about the various options available to you to start exercising, and controlling your nutrition. My newest option is the Power of 3 Academy. Join now to learn how to make healthy choices during your day!

As another year comes to a close, many will reflect back to see what may or may not have been accomplished in that time....
01/01/2026

As another year comes to a close, many will reflect back to see what may or may not have been accomplished in that time. I like to think of it more as what have I learned? 🤔 It's why I pick a word to reflect on rather than make a resolution.

Yes, we can list what goals we crushed, what goals were sadly missed, remember rough times, smile about great times, and more. But, what if you looked back and truly looked at ALL of it and notice the lesson that you were being taught? Was there a reason you experienced what you did? Hind sight is 20/20.

Look for those lessons. There are no failures. When you find and realize those lessons, you grow. You are now aware and will apply that lesson going forward.

So, don't be looking back and finding the negative. Look for the lesson. A silver lining. It's always there. You just have to look for it!

For 2026, I want you to pick a word. A word that will guide you throughout the year. A word you can reflect on. A word you will live by. A word that will sum up your year.

Let me hear your comments below ... 1. What lessons did you learn in 2025? ... and 2. What will your word be for 2026?

Happy New Year to all of you! 🥰✨🥳

#2026

It's Motivational, Medal, and Myth-busting Monday all rolled into one post today! 😀. I believe in effeciency. 🤣It's Meda...
09/09/2025

It's Motivational, Medal, and Myth-busting Monday all rolled into one post today! 😀. I believe in effeciency. 🤣

It's Medal Monday! I'm proud of this medal. I EARNED this medal. 🏅 I've earned every one of my medals, and proud of them all. This one, though, this one was me against me. I said my issues were NOT going to win! It was a battle. A battle that I struggled thru. I finished! I crossed that line. I did it. I will proudly say I earned this, and my issues did not win on race day!

It's Motivational Monday! When I say "I understand" to a client. I mean it! I get it ALL! The excuses. The awful things we tell ourselves AND believe. The procrastination. The aches. The pains. The false stories we believe on social media. And so much more. Quiet the noise! I know it's hard. Life is hard. We all have it hard. We just don't know each other's stories, struggles, or demons. Give yourself grace, but don't give up. Fight. Fight for yourself. Fight for your loved ones. Don't know where to start? Start small. One small change will lead to another and then another. Before long, you'll be standing on top of a mountain of change and wondering why you didn't start sooner.

It's MythBusting Monday! YOU CAN DO THIS! I know it's hard. I know it's a daunting task to start, maintain, and to build change. BUT, it's possible. You have to make an effort each and every day. Show up for yourself. You may not think you can do hard things, but I am here to say you ABSOLUTELY can. If I can pick myself up on race day, you can get off the couch, stop scrolling thru social media, and go for a walk. Yes, you HAVE to know when you can push and when you truly need to rest. But, you won't know your limits until you test them. You are just believing the BS in your head that you cannot or should not. YOU CAN. Burn that myth. Stop believing the lies! Start doing more! Your body will thank you!

Now go make the most of your week! Celebrate who you are! Flaws and all. Move More. Feel better. Do hard things! 💪 You got this! And remember... I truly understand, but I still won't take excuses! I expect more! 😀

Ladies, listen up! Men, who have ladies in your life who are important to you, listen up too! Let's talk self care. ...
02/11/2025

Ladies, listen up! Men, who have ladies in your life who are important to you, listen up too! Let's talk self care. Most times when self care is mentioned, it can involve talk of meditation, exercise, reading, a hobby you enjoy, extra sleep, etc .. However, let's not overlook taking care of ourselves medically!

We can be busy with life, work, kids, spouses. It cream be a lot. Sometimes YOU gets lost in the shuffle or you put things off for yourself because you are busy taking care of everyone & everything around you.

No more! You need to take care of YOU. If you are not healthy, you cannot be there for those who need you the most. Take the time to make that appointment. Medical doctors & procedures are not fun. It's not how I want to spend my day either. I get it. Dealing with insurance can even be complicated. It just feels like a big chore & hassle that is much easier to avoid.

Ignore no more! Take care of yourself. See a doctor for a physical and bloodwork. Ladies, find a gynaecologist to check in with, especially as we age with hormones (find one who will listen. I have been thru 2 already). Schedule a mammogram yearly to make sure the girls are healthy! 🥰

Today was mammogram day for me. The appointment took less than 20 mins. Took me longer to drive there than I was in the building. 🤔. Technology has improved so much that results can be in your chart within 24 hrs or less. I go every 6 months, but you only have to go once a year, if your doctor agrees.

Take the time for yourself. Get checked out. Feeling like "something is off" in any aspect of your health, go see a doctor. Don't like what that doctor said or didn't say? Find a new one. Advocate for yourself. Be heard. BUT, you have to GO in order to be seen and heard. Stop putting it off.

Get the girls checked. See what your bloodwork says. Visit the ob-gyn. Find a primary doctor.

I want you to take care of you. Build a team around you. Find your medical experts. Then come chat with me for your exercise & guidance in nutrition.

Let's make sure your body is strong & healthy in order to carry you thru into your 90s and beyond. ❤️❤️

Let's talk breakfast! This can be a heated topic. In reality though, only two things matter ... WHAT you eat & the POR...
02/02/2025

Let's talk breakfast! This can be a heated topic. In reality though, only two things matter ... WHAT you eat & the PORTION that you eat. You don't have to eat the "normal" breakfast foods. You don't even have to eat as soon as you get up.

Breakfast is just meant to be the first meal of your day. The meal that BREAKS your FAST from your sleep period. For all of us, that time will be different. The workforce consists of various work schedules. It doesn't matter time of day, & that time doesn't even have to be consistent.

You don't even have to eat as soon as you get up. You don't have to wait hours either. Find what works for you. Your large coffee filled with sugars, creamers, and syrups does count. Too many calories and fat to be ignored. Same goes for the tea drinkers. 👀 If it's not black, it counts!

You also don't have to have a "breakfast" food. Some people don't like eggs or have allergies. Whatever, the reason, find something else. Your breakfast can be a salad ... even at 7 o'clock in the morning. Leftovers from the night before. Anything. Something you enjoy. Try to stay away from the breakfast pastries. Build your plate. Think protein, fruits, veggies (yes, veggies at breakfast), & healthy fats. A starch, if you want it.

Portion size is important. You still need to know HOW MUCH you are eating. I always recommend measuring. However, if you were to overeat at any meal, breakfast would be my choice. You have the rest of the day to be active. On the flip side, you don't have to have a whole meal either. A little something to get you going is okay too. Apple or banana with a little nut butter. A hard boiled egg. Grapes & cheese.

There's no right or wrong. Just make choices in whole foods that prioritize your protein, veggies, fruits, & some healthy fats. Remember to measure & log your meal. A log will help you see the time of day & what you eat that works best for your body.

Don't be afraid of breakfast! It's the first meal for your body after an overnight fast. Make it a nutritious one! Your body & you deserve that. How do you do breakfast?

We had the privilege and honor to lay wreaths at the Fort Indiantown Gap National Cemetary for Wreath's Across America. ...
12/15/2024

We had the privilege and honor to lay wreaths at the Fort Indiantown Gap National Cemetary for Wreath's Across America. It was a cold day, but the sun was shining. An incredible experience. We should all remember those who have given the ultimate sacrifice. May they never be forgotten!



Let's talk about mindset.   It's important.   In my opinion,  it's an essential key to your whole journey.   This pictur...
09/21/2024

Let's talk about mindset.   It's important.   In my opinion,  it's an essential key to your whole journey.   

This picture is 14-15 years old.  The beautiful lady in the picture with me is my best girlfriend,  Angie. It's not our best picture,  but one of my favorites (and taken by one of my young kids at the time).  She is no longer with us after a long battle with beast cancer.   She passed before she turned 50 (and I turned 40).  

You have heard me say "I get to workout".  That came from her.  When I sat with her for the last time,  we discussed many things and then she would say "you will get to and I won't, so do it right! "   I tried to convince her (and even myself)  that she was talking nonsense,  but we both knew the prognosis was not good.  

After losing her, it was those words (and many more) that really stuck with me.  She was right ... I get to.  We all GET to!  She can't.   I can.   You can.   If you are reading this ... YES YOU CAN!   Because she cannot.   

It's this mindset that helps break thru the tough days.   The days I don't want to.  I do because she cannot.  Yes, my WHYs are great motivators too.  BUT, that mindset first of I Get To makes it real.   She's not here.  I want to be here.  I have a husband and kids to be my best for (my WHYs).   I cannot enjoy them and life if I don't take care of myself.  I GET  TO!  It's a choice.   She no longer has the choice.  

Changing that mindset also makes the idea of exercise and eating right less of a chore (negative) and more of a positive experience.   It's empowering.  It's making you better.  You are doing something for a greater cause.   Makes you think more in a positive way.  

This year I turned 50.  5-0! Swipe left!  🥰  A milestone I do not take lightly.   A milestone she did not reach.  A milestone I cherish.  This year would have been 60 for her.  I know she would have rocked it like Madonna on her Blonde Ambition Tour.   I still Get To.  

Work on that positive mindset.

Remember the reason for today! Take a moment to honor and reflect on the sacrifice our fallen heroes have given for us...
05/27/2024

Remember the reason for today! Take a moment to honor and reflect on the sacrifice our fallen heroes have given for us. They are the reason for this holiday! The loved ones that they leave behind need our love, support, and guidance. A good star is not a medal any family wants to receive in the military world!

Happy Spring 2024? 🤔 Umm, did Mother Nature get the memo here in the northeast? I think she let Jack Frost take over...
03/20/2024

Happy Spring 2024? 🤔 Umm, did Mother Nature get the memo here in the northeast? I think she let Jack Frost take over instead. Brrrr! I am still dressed in many layers. At least it's officially the end of winter, and the sun is shining! This new season is a new chapter for this beautiful planet. New critters will be raised. New flowers will be blooming. Trees will no longer be brown and bare.

This new season can also be a new chapter for YOU! It's time to transition from one season to the next. Change is hard and scary, but it's also beautiful. In winter, the trees are brown and bare, but as they rest, they are storing all the nutrients they need to start creating new leaves come spring. When those new leaves emerge, they are big, bright, and beautiful. Those new leaves don't grow overnight. It's. takes time. A little each day. The next thing you know, the trees are filled with lushous leaves.

Be a tree! Live in the seasons. Change. Grow. Rise above.

You can not change everything all at once and expect the results overnight. A little at a time. Start with a few changes. Like, more water daily or dinner & done (no late nite snacking). Become consistent with a couple of things first. Then add on. I call them pebbles. Tackle your pebbles one at a time. When you reach that goal (or pebble), throw it over your shoulder. In time, when you look back, you will see that you have built a mountain.

Make today the first day of your new season! What do you look forward to in this new season? 👇Let me know in the comments below!

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