Monthly Archives: November 2012

Worst Massage EVER!

I overdo my cardio every week, so last Sunday I decided to get a massage. I even scheduled a 2 hour one…man was I excited! Keyword here is “was”, this massage was terrible, horrible….and just plain Awful!!

For 120 minutes, I was stroked with a forearm across my back…up and down, up and down!! I have NEVER in my whole life wanted a massage to be over- until now!

I don’t blame the sweet thing though-she was very young. Since I was not in a normal massage coma, my mind went back into my work (what I was actually paying to NOT happen).

However, I did realize that masseuses and coaches have a lot in common. No really- Let me explain!

In order for a masseuse or coach to be really good at what they do; they need not to care about their pay but rather about the health of their clients. Right? Not only that, but they need to listen to their client’s needs and customize each session to focus on those needs.

The masseuse asked what areas I wanted to concentrate on.  I mentioned hurting my back (specifically my sciatic nerve) while moving and would love to have it rubbed out. She pretended to be listening but never touched that region of my body at all. I believe a good coach should listen to their client’s needs and then truly cater to them. My specific needs in this case were ignored entirely.

In addition, the masseuse didn’t have any rhyme or reason to her technique. I asked for deep tissue but got a fancy lotion rub-down. What she did on the right side didn’t match that on the left and the time spent on one limb was half the time of the other. Whether you are a masseuse or coach, you need to have an educated game plan for your clients. Know in advance what your plan is and how to implement it. Of course there will be adjustments but the client can tell when someone is prepared and when they are just “winging it!”

I would so highly suggest for this young lady and for new coaches as well, to learn from these experiences. She may need to get a massage done to her from a successful more experienced masseuse. Possibly from this experience she could take some of their more personalized moves and make them her own or change them a little.

After the 105th forearm sweep across my back, I wanted to jump up and yell….PLEASE do something different but I contained myself. I realized that this was a lesson being taught to me and I needed to pay attention so I could mentor my team of coaches. Are you listening guys??? Have a game plan, listen to your clients and learn from other successful coaches. This is how you become great!!

Anyone know a good masseuse?


Melissa McAllister’s SuperStar Day with Beachbody’s CEO Carl Daikeler

Your actions speak WAY louder than your words!


Your actions speak WAY louder than your words!

So be honest…really honest, do you let your health goals completely go between Thanksgiving and Christmas?

It is the norm and is a rather LARGE contributor to our obesity rate rising so quickly. You see, on average, Americans gain about 10 pounds during the Holiday Season. Not really too big a deal except then we don’t get it off (even with the billions spent every year on quick fixes). That is a 50 pound weight gain in just 5 years….EEEKKK!

May I suggest that if you cannot steer clear of the eggnog, pumpkin pie and gravy then step up your workouts!

Now if that didn’t sound like a solution for you then we certainly need to talk. Do you NOT enjoy your workouts? I tell ya, I <3 mine!! I would bet that there is something out there that you would <3 too….you just need to find it!

Enjoy your Holiday’s a little guilt free by revving up that metabolism…get to movin’!!!!

Hey Ladies; what Santa do you want coming down your chimney?

Shakeology Frozen Fudgy Oat Bars

The classic flavors of chocolate and peanut butter meld together in this brownie-like treat.

Total Time: 1 hr., 10 min.
Prep Time: 10 min.
Yield: 4 bars

• 1 scoop Chocolate Shakeology
• 1 scoop Beachbody Whey Protein Powder
• ½ cup natural peanut butter
• ½ banana
• ½ cup rolled oats

1. Mix all ingredients together.
2. Freeze for at least 90 minutes in an 8″ x 8″ pan.
4. Remove from freezer, cut into 4 squares.

Nutritional Information (per serving):

Calories: 249
Fat: 10g
Saturated Fat: 2g
Cholesterol: 13mg
Sodium: 76g
Carbohydrate: 25g
Fiber: 4g
Sugar Total: 6g
Protein: 16g

Pear, Fennel,walnut, cranberry salad

en quête de saveur

Roasted fruits and nuts tossed with peppery arugula and fresh baby spinach makes for a decadent an elegant salad fit for guests and a humble lunch box ! My salad for my Autumn Brunch.


8 Bartlett pears, diced

1 whole fennel bulb chopped

12 oz dried cranberries

8 oz of walnuts

2 tbsp butter

1 tbsp brown sugar

8 oz baby spinach

8 oz arugula

4 tbsp balsamic vinegar.


Preheat oven to 350F

Toss butter, sugar with fruits and nuts and roast till tender and brown.

Toss with salad greens and balsamic vinegar and serve warm !


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A Cute, Affordable Bracelet for a Good Cause!

Coaches Coaches come out come out where ever you are……

With the holiday season coming up I definitely need some more coaches.  Need to be ready for the holidays and those New Year resolutions….

Beautiful Poem….

Found this poem…

Daddy’s Poem

Her hair was up in a pony tail,
her favorite dress tied with a bow.
Today was Daddy’s Day at school,
and she couldn’t wait to go.

But her Mommy tried to tell her,
that she probably should stay home
Why the kids might not understand,
if she went to school alone.

But she was not afraid;
she knew just what to say.
What to tell her classmates
of why he wasn’t there today.
But still her mother worried,
for her to face this day alone.
And that was why once again,
she tried to keep her daughter home.

But the little girl went to school
eager to tell them all.
About a dad she never sees a dad
who never calls.
There were daddies along the wall in
back, for everyone to meet.
Children squirming impatiently,
anxious in their seats

One by one the teacher called
a student from the class.
To introduce their daddy,
as seconds slowly passed.
At last the teacher called her name,
every child turned to stare.
Each of them was searching,
a man who wasn’t there.

“Where’s her daddy at?”
She heard a boy call out.
“She probably doesn’t have one,”
another student dared to shout.

And from somewhere near the back,
she heard a daddy say,
“Looks like another deadbeat dad,
too busy to waste his day.”
The words did not offend her,
as she smiled up at her Mom.
And looked back at her teacher,
who told her to go on.

And with hands behind her back,
slowly she began to speak.
And out from the mouth of a child,
came words incredibly unique.

“My Daddy couldn’t be here,
because he lives so far away.
But I know he wishes he could be,
since this is such a special day.

And though you cannot meet him,
I wanted you to know.
All about my daddy,
and how much he loves me so..

He loved to tell me stories
he taught me to ride my bike.
He surprised me with pink roses,
and taught me to fly a kite.
We used to share fudge sundaes,
and ice cream in a cone..
And though you cannot see him.
I’m not standing here alone.

“Cause my daddy’s always with me,
even though we are apart
I know because he told me,
he’ll forever be in my heart”

With that, her little hand reached up,
and lay across her chest..
Feeling her own heartbeat,
beneath her favorite dress.

And from somewhere there in the crowd
of dads, her mother stood in tears.
Proudly watching her daughter,
who was wise beyond her years.

For she stood up for the love
of a man not in her life.
Doing what was best for her,
doing what was a right.

And when she dropped her hand back
down, staring straight into the crowd.
She finished with a voice so soft,
but its message clear and loud.

“I love my daddy very much,
he’s my shining star.
And if he could, he’d be here,
but heaven’s just too far.

You see he is an American Soldier
and died just this past year
When a roadside bomb
hit his convoy and taught Americans to fear.

But sometimes when I close my eyes,
it’s like he never went away.”
And then she closed her eyes,
and saw him there that day.

And to her mother’s amazement,
she witnessed with surprise.
A room full of daddies and children,
all starting to close their eyes.

Who knows what they saw before them,
who knows what they felt inside.
Perhaps for merely a second,
they saw him at her side.

“I know you’re with me Daddy,”
to the silence she called out.
And what happened next made believers,
of those once filled with doubt..

Not one in that room could explain it,
for each of their eyes had been closed.
But there on the desk beside her,
was a fragrant long-stemmed pink rose.

And a child was blessed, if only for
a moment, by the love of her shining star.
And given the gift of believing,
that heaven is never too far.

They say it takes a minute to find a special person,
an hour to appreciate them, a day to love them,
but then an entire life to forget them.
Send this to the people you’ll never forget and
remember to send it also to the person that sent it to you.
It’s a short message to let them know that you’ll never forget them.
If you don’t send it to anyone, it means you’re in a hurry
and that you’ve forgotten your friends.

Take the time…to live and love.

Until eternity.
God Bless


My soldier my daddy Melissa McAllister

November marks two days for me;one it is Veterans’ Day  month and the other, the anniversary of my father’s death in Korea during the Cold War. The casualties of this war sometimes forgotten. November 1st 1979 while patrolling the DMZ in Korea my dad took fire from the north. Due to mechanical failure his cobra helicopter crashed and he was killed. My father served honorably in Vietnam as well from 1970-1971.

Melissa McAllister