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Got Spark?

Enter for you chance to win a box of AdvoCare Spark® Energy Drink Mix


Winner will receive one box of AdvoCare Spark® Energy Drink Mix with 14 pouches in either mango strawberry, watermelon or fruit punch flavor!


Someone who has trouble waking up or feels “energy slumps” throughout the day

Someone who can’t work up enough energy to live life the way you want

Someone who is looking for a more nutritious alternative to coffee, soda or other energy drinks

Click here to learn more about how AdvoCare Spark®  might be right for you.


To Enter:

*One entry per person per method of entry. Be sure to enter a separate comment below for each method of entry (one comment for Facebook, one comment for Twitter, etc.). This way you have a higher chance of winning.

1. COMMENT: Leave a comment below telling us which flavor AdvoCare Spark® Energy Drink Mix you would like to try! (It’s easy to leave a comment- you don’t even have to have an account)

2. TWITTER: Tweet about this giveaway – just copy and paste this message into your tweet: “Hey! @faithdeyfitness is giving away a box of AdvoCare Spark Energy Drink!”

3. FACEBOOK: Share the giveaway from the Faith Dey Fitness Facebook page on your personal or business Facebook page!

Giveaway ends by 11:59pm, Monday, August 26th, 2013. Winner is chosen randomly and will be announced here as soon as they’ve accepted the prize. Good luck, everyone!


For ages 12 and older.
Children and pregnant or nursing women should consult a healthcare professional prior to use. Not for use by persons who are sensitive to caffeine or choline.




Are you STILL holding yourself back?


Why are you afraid of shining ‘too’ brightly or getting ‘too’ big?

Is it because someone may not ‘get’ you?  May criticize you?

Well, that’s a given – so you might as well Go For It.

If someone doesn’t ‘get’ you – your Passion, your Intention, your Vision – then they’re going to gravitate elsewhere anyway.  They’re not meant to be on the same page.

Those who DO get you, will APPRECIATE that you put yourself out there. 

That you’re BRAVE.

If you’re a person of INTEGRITY (of course you are), then it’s all good.

And now someone else will be INSPIRED to shine their light as well. 

Because of YOU.

So, get going…



What is it for you?   That “….can only make me stronger…”



Reebok EasyTone Shoes Get Squashed

Don’t shoot the messenger…

I tried to tell ya.

I’ve had class members and training clients who were devoted to their ‘Toning Shoes”.

Yes, the wobbly surface made for a certain amount of instability, which then made your muscles engage more, but….women were taking it to the extreme, wearing them sometimes for most of a day and thinking that their butt and thighs were going to get some kind of significant lift & tuck.


Nothing replaces the basics: Lunges! Squats! Cardio!  Oh my!

Now the FTC has finally blown the whistle, calling out the claims of Reebok.  And Reebok has agreed to pay $25 million in consumer refunds.

Do ya think Skechers and MTBs are sweating right about now?

The American Council on Exercise tried to get the word out last year, conducting a study by exercise scientists at Exercise and Health Program at the University of Wisconsin, La Crosse.

The Bottom Line:

Just get out there and MOVE.  Run, jog or walk… or use an elliptical trainer if your knees are sensitive and you don’t want the impact.

Take the stairs more…pass up the Pop-Tarts.  But, save your money…skip those shoes!

Want a challenge?  Warm up first, then try this quick Butt & Thigh Workout.



I Dare You to Move

I know…it’s not Monday. But I’d rather post this now than wait until next week.

“Between who you are and who you could be…between how it is and how it should be…”

In honor of a new month…in honor of yet another fresh start…

In honor of those doing Ironman Wisconsin…in honor of the memories of 9/11

And in honor of my parents, both of whom I lost in the month of September.

Live your life to the FULLEST.  I Dare You to MOVE.


After Hurricane Irene – Dedicated to You

Every Monday I will offer my Move Music choice to getting you going for the week.

In light of this weekend and Hurricane Irene, I couldn’t help but think about this one.

The hurricane is the extreme example, but I also know that many have been going through personal challenges and obstacles all month. Today’s the day to begin again, once more.

It’s a fresh start!

I’m reminded to live in the moment, be grateful for all you have and whatever it is you want to do…DO IT NOW!

No matter what you’re up against….’every little thing is gonna be alright’…




Thank You Vlog

So, yes, doing a vlog is new to me, but – you have to start somewhere, right?

Although I’ve been posting the quickie workouts and filmed ‘The DVD’ (which will be out this Fall), The Vlogging Thing is a whole other world.

I’ll stick with it and hopefully give you some good info to keep coming back for.

But first!  Big shout outs to my friends who have been there, cheering me on (view the video below) and also thanks to those I haven’t met in person, but have been inspiring me these last few months through their blogs and vlogs:

Jendi Pagano, http://www.simplevloggingtips.com – Thanks for all the valuable info, Jendi!

Julie Hammerstein, http://www.juliehammerstein.com – “Real Nutritionist-Extraordinaire and overall inspiring soul.

Kelly Olexa – http://www.kellyolexa.com - Your vlogs have become a morning ritual for me. Thanks for your energy and humor.

Jen Read – http://www.snotarant.wordpress.com – Thank you for simply existing. How did I get so lucky to call you my friend?

Finally – Laura Kuhl!  – http://www.onusara.com – I neglected to mention you in the clip, but you can pretty much read my mind(!)  &  know how much  I LOVE you!!!!

Can you count how many times I said the word “thank”??



Checking out your thighs? Knock it off right now.

Confession:  Even though I love to help women stay fit and healthy, I’ve been guilty of one thing…Self-Criticism!

What??!   Yep.  I had a bad habit and I’m not proud of it.

But last year, I FINALLY stopped checking out my belly, butt & thighs in the mirror and automatically finding imperfection.


I'm over 40, and I'm happy



Did you know that every time you experience the negative thought of:

“My thighs are too big….(or insert criticism here)”  - you perpetuate the very thing you are trying to improve?

By turning off that constant critic in my head, everything became effortless:

- I dropped excess body fat

– I became leaner and stronger

- I ate better and had more energy

- I had MORE FUN

If I could talk to my 20-yr old self, I would tell her:

“You’re BEAUTIFUL and perfect EXACTLY as you are.
Let go of any self-criticism RIGHT NOW  - you’ll get where you’re going even faster!”

STOP comparing yourself to others.
Just EMBRACE it all and RESPECT your body enough to take care of it!

I teach my students and clients:

It’s not just about waking up physically – it’s mental, emotional and spiritual.
When you address it ALL (in your own way & in your own time) your body responds.
You glow and make progress much more easily.

I know I did.

Turn off that critic!



Monday Mood-Boosting Playlist

My friend Jane posted on Facebook that she used a great mood-boosting playlist for her morning treadmill time.  It included one of my favorites that I previously posted as a reminder about my Zumba class:  “Let’s Get Loud” by JLo.
It always works for me – get loud and get moving.  Worked for Jane, too.

So, she asked me if I had any more songs that she could use.
Why, yes!  Music and movement happen to be a BIG part of my life.

Here are some songs that I currently use for my personal mood-boosting needs.
When I want to hit the treadmill,  these do the trick for me, especially on Mondays.
But of course, I’m a woman and I change my mind all the time.
So, as my moods change, I’ll share probably share new songs with you.

For now, enjoy!

Teenage Dream – Katy Perry
The Anthem – Pitbull feat. Lil Jon (Get the clean version!)
Single Ladies – Beyonce
DJ Got Us Fallin’ in Love – Usher feat. Pitbull
Raise Your Glass – Pink (Again – find the clean version)
Low – Flo Rida
Firework – Katy Perry  (Great video below)


Reality Fit TV

I like this recent post by Patricia Moreno, founder of Intensati.com, and wanted to share it with you:

“It is more than just calories in and calories out.

I believe that weight loss, health and vitality are not just a question of calories in and calories out but just as much about how you feel about yourself. You cannot separate the means from the ends and self-criticism and self-hate will never lead you to living a happier and healthier life. I like to say it is like expecting a banana from an apple tree. It is simply never going to happen.

I was up late last night because I couldn’t sleep and watched the season premiere of Thintervention the new workout show with Jackie Warner who also has a book out called “This is why you are fat”. Does anyone else finds this title offensive, degrading and uninspiring?

I get upset with these shows that are simply about bullying people to try to get them to lose weight. The show starts with Jackie telling each person that they are fat, out of shape, have no strength and a mess. Don’t you think they tell themselves the same thing every day and that is why they are there in the first place?

The whole show centers around her taking them through intense workouts, showing up unannounced at their homes, giving them diet changes she wants them to make and a therapy session followed by a weigh in. What is new here? Nothing! Anyone who has not been working out and starts working out will lose weight. Anyone who does any exercise who has not been exercising will lose weight but what has really changed? Anyone who has someone at there side screaming at them to do more will probably do more than they have before but has there really been a change made? Maybe a few will keep off the weight and make life long changes but not the majority.

The biggest loser, Losing it with Jillian Michaels, celebrity fit club, and now this show are all doing versions of the same thing and yes people lose weight and most likely gain it back, but no matter how successful they are at losing weight if they get there by being criticized and degraded where is the real breakthrough?

Maybe it makes for interesting TV but I don’t think it is the answer to long-term transformation. I think it leaves people believing that they need to be bullied into making positive changes and it affirms the very voice of self -criticism that is what leads to the problem in the first place. You can never achieve transformation from guilt, shame or self-hatred it has to come from love, self-acceptance and self-awareness. Losing weight doesn’t mean you lost the belief or the reason why you were overweight in the first place it takes a willingness to shift what you believe about yourself and what is possible.

We can all use a little help in achieving our goals and whether it is a trainer, a group class, a friend, a life coach, a therapist or a support group, know that the key to long lasting change starts with falling in love with the vision of your future that will ignite within you the courage to change not because you are bad, lack willpower, or are incapable but because you love yourself enough to make the change you really want to make, because you deserve it. Your life is not dependent on what others think of you but what you think of yourself.

I believe that our biggest challenges in life are actually the door to our happiness but to feel love you have to be wiling to give it and that means to yourself as well as to others. Bullying, criticizing or belittling yourself or allowing others to treat you in that way only deflates the very power you need to succeed in fulfilling your dream. Choose to workout and eat well because you love yourself and your life now instead of thinking that when you are thin enough you will all of a sudden love yourself and your life. Love has the power to heal all wounds the question is; are you willing to be loving now? Why wait.? Waiting is a waste of time.

If you do need support look for someone that can help you shift your negative beliefs to empowering ones as well as someone who will support you in taking positive action.”

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