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Posted by on in Health & Fitness

Last week while I was in Florida I took my mom to the doctor’s office for her annual checkup. While we were sitting in the waiting room, I couldn’t help but notice an older gentleman who was in pretty rough shape.


He was all by himself, which I thought was strange considering the shape he was in.


When the nurse called his name, he slowly stood up and that’s when I noticed how the poor old guy was bent over from the waist and his legs were so wobbly that when he walked he almost fell over.


Several minutes later, the door to the doctor’s office opened and old man stepped through the door. Now it was my turn to fall over. He was standing taller, his walk was strong and he had a huge smile on his face.


I couldn’t believe this was the same man I saw slumped over in a chair a few minutes ago. I was amazed at what I saw and I had to know what the doctor had done to achieve this transformation.


So I jumped out of my chair, grabbed his arm and asked him “what did the doctor do”?


The old guy just smiled and said “He looked me over, analyzed the situation and gave me a cane.”


I love that old story because the truth is that there will be times when you need help to assess a situation and point you towards a solution.


Here's my point; no one does it alone, we all need a support system in place that we can depend on.


Making change is hard for everyone, but when you have a network of people in your life, who have “been there and done that” it makes those changes seem a little easier.


Do you have a support system in your life?


Having people who support me gives me the courage to get back up and try again.


Do you have somebody in your corner that will pick you up when things get rough; someone who will remind you how strong you really are?


We're inundated with so much negativity these days. We ALL need someone to encourage us to keep going.


Remember, no matter what you are going through at the moment you will get through it.


Look, if you're struggling, I've been there-and I can tell you first hand that it'll get better if you are persistent and keep on trying.


Never give up.


I believe in you. Do you believe in yourself?

Tagged in: support system
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Posted by on in Health & Fitness


Do you have someone in your life that absolutely glows with vibrant health and boundless energy? She has the perfect body, smile, skin and hair to match.


I like to call her “Ms. Glow It All” because she eats a very specific diet and swears by its benefits. She convinces you and anybody else who will listen to try it, but after a few weeks, you’re anything but glowing. In fact, you feel lethargic, cranky, have more cravings than ever and have even gained a few pounds.


You just chalk it up to the fact that your friend has a faster metabolism and that you simply lack the willpower. But nothing could be further from the truth, because what works for your friend could have no affect on another friend and make you worse. This is what’s known as your metabolic type.


For example, I am a protein type which means my body does well on high amounts of protein and someone else might be a carb type and another a mixed type.


And that’s the problem with most diets; they fail to address the unique, nutritional needs of the individual. For example, a former Weight Watchers CFO explained the reason the business was successful was because the majority of customers regained the weight they lost.

Commercial diets fail to meet the unique nutritional requirements your body needs. Knowing what those needs are, determines whether or not you will be successful at losing weight and keeping it off, or not.


Your body knows what to eat; it’s the brain that gets caught up in all the dietary dogma, silencing the internal voice you were born with.

Are you willing to listen to your body’s desperate cries for help or are you going to reach for the next quick fix solution?



If you’d like a FREE copy of my new book, Stop Dieting, Start Getting Healthy, go to my Facebook page at www.facebook.com/maryschoepe180 and private message me.

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Posted by on in Health & Fitness


Terry and Matt lost their only son in a fatal car accident. “To this day it haunts me," Terry says. "It was just such a freaky accident, that's all I can say. If I dwell on it, it bothers me because he wasn't taking any chances. He wasn't being foolish. I don't know. I don't know."


An SUV jumped the curb and plowed into their son and two other boys as they were walking back to school. He was only 16 with a bright future ahead of him. In the weeks after their son’s passing, Terry and Matt tried to lead a normal life by going back to work and carrying on with their daily activities.


Friends and family gathered around the couple trying to comfort them, but the only comfort Terry found was in food. In the year following her son’s death, Terry gained a total of 50 pounds and was in the worst pain of her life.


Every joint in her body ached making it hard for her to do simple things like walk up and down the stairs. She took a leave of absence from her job and spent most of her day just sitting around the house. And who could blame her?


Finally, with her husband’s urging, she went to her doctor and was diagnosed with Rheumatoid Arthritis; an autoimmune disease for which there is no cure for. As for the pain, well she’d just have to live with it.


Then one day while she was watching The Biggest Loser, she realized that her grief was hurting much more than her soul-maybe it was keeping the pounds on too. That was when she finally decided enough was enough; she needed to get up and restart her life.


So on a cold January afternoon, Terry put on her coat and walked down the driveway to her mail box and back. Every day she walked a little further and started feeling better. Despite the twists and turns of her journey, Terry persevered and found a plan that worked for her. She found relief from her R.A. pain and weight gain through clean eating, supplementation and exercise.


Today, she is pain free, lost the 50 pounds she put on and is in the best shape of her life. 


So, what are you going to do today to restart your life? If Terry can do it so can you.

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This past weekend I worked in an upscale clothing store as a favor for a friend. I was amazed at the negative comments women were throwing around about how they look, or why they’d never be able to wear that because they’re “too fat.” Have you ever heard a man say “My thighs are huge or “I need to lose some weight?” Personally, I’ve never heard that from any man, in fact I think it’s just the opposite. My husband is the first to pose in the mirror and comment on how great he looks. Which he does!


Anyway, Glamour magazine did a survey of 300 women of all shapes and sizes which focused primarily on body image and the types of thoughts women have when thinking about their bodies. The researchers found on average women have 13 negative body thoughts every day and 97% of women have an “I hate my body” moment daily.

So why do women put themselves down so much? As little girls, we learned from adults that physical beauty is what makes us valuable, not our brains. In a University of Central Florida study of three- to six-year-old girls, nearly half were already worried about being fat—and roughly a third said they wanted to change something about their body.


Are we raising a generation of girls who hate their bodies?


Having a negative body image can increase unhealthy behaviors like overeating, alcohol and drug abuse. Researchers at the University of British Columbia, Vancouver, suggests that women who obsess over their body and diet have chronically elevated levels of the stress hormone cortisol and, as a result, may suffer from elevated blood pressure, lower bone density and higher amounts of unhealthy belly fat, diabetes and heart disease.


So how do you silence your inner mean girl?


Start by focusing on the positive. When I finished getting dressed, I look in the mirror and say “Girl, you look good, but today you’re looking really good”. Why don’t you try it?


Do you have amazing friends? Of course you do! I love this quote “People like people who are like themselves”. Do I need to say anymore?


And finally, you’ve got to move. Exercise releases the feel good hormone serotonin. Unfortunately, there are times when you may not feel like moving and would rather veg out on the couch. That’s when you’ve got to go against what you’d like to do and remind yourself of what’s really important.


News flash, no one’s perfect. Everybody has flaws, but dwelling on them constantly only reinforces them. Instead of focusing on your flaws, take a moment to truly look at yourself in the mirror. Smile, hold your head up and silence your inner critic. When you believe you’re an amazing, beautiful woman, then treating yourself as anything else becomes intolerable. In the end, it’s your inner beauty that will allow you to be beautiful past your prime.


Joyce Valenti and I are available to speak at your next meeting for FREE. If you’re interested send an e-mail This email address is being protected from spambots. You need JavaScript enabled to view it.">This email address is being protected from spambots. You need JavaScript enabled to view it.

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The warmer weather is here and that means it’s time to break out the shorts, Capri’s and sandals. And if you’ve put on a few pounds over the winter, you may find yourself rushing to the gym to get back in shape. So if you want to step out in confidence this season it’s important that you avoid these common mistakes most women make in the gym or at home.


Mistake # 1


Doing too much cardio is a major mistake for anyone who wants to lose weight. When you do a lot of cardio and by that I mean 45 minutes or more several days a week, it makes you GOOD at storing fat, not burning it. Long distance runners or cyclists are GOOD at storing fat because they need the fuel to keep them going. They’re the human equivalent of a Volkswagen, getting more miles per gallon. You want to be BAD at storing fat just like a big gas hogging SUV. Try this 20 minute HIIT workout for the biggest calorie burn.



Warm up, moving at a slow pace.

Go all out, pushing yourself as hard and fast as possible.

Active recovery: Catch your breath.

Repeat minutes 5:00 to 7:15 five times.

Cool down.


Mistake # 2


The next thing you’ll want to avoid is doing your husbands or boyfriends workout. A typical man’s workout consists of training upper body one day and lower body the next six days a week. Who has that kind of time to spend in the gym especially when the weather is so nice? A better alternative is to perform “big bang” exercises that work every single muscle in your body including your core. Some of my favorite big bang exercises are; medicine ball or cable woodchops, burpees, squat push press, deadlift/bent over rows and kettlebell swings. Here’s one of my favorite workouts that can be done anywhere with very little equipment.


Start with two rounds and work your way up to three rounds


10 Medicine ball squat push press

15 Dumbbell push press

10 Medicine ball woodchop ®

15 burpees

10 Medicine ball woodchops (L)

15 Dumbell push press

10 Medicine ball squat push press

15 Burpees


Mistake # 3


And finally, the biggest mistake is thinking spot reduction will work. Wouldn’t it be great if we really could spot reduce? Too bad that’s not the way your body works. You see when your body needs energy, it doesn't take it from a single body part. Instead, it takes fat from all over your body and converts it into usable fuel. So if you're trying to get rid of fat on your stomach by doing hundreds of crunches, you might be using a little bit of fat from your waistline for energy, but also a bit from your thighs, your calves, your forearms, and your chest.



So there you have it, by avoiding these three mistakes your summer body worries will be solved. I’d love to hear from you Send me an e-mail with your comments to This email address is being protected from spambots. You need JavaScript enabled to view it.">This email address is being protected from spambots. You need JavaScript enabled to view it.

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