Fitness & Health Fridays With Lauren on Fox21 News

Fitness & Health Fridays With Lauren on Fox21 News

Fitness & Health Fridays  Join myself, Lauren and other health and fitness professionals each Friday on FOX21 Morning News and Loving Living Local as we breakdown the barriers of fitness and health together.  You don’t want to miss this!


Friday, October 16th: 

Make Ahead Breakfast & Snack Recipes

I am so excited to share these kid and hubby approved make ahead recipes!  Not only are they healthy, simple and quick but they taste great too!!  I highly recommend getting kids to help with these recipes too, because they will love it that much more!!


#1: Breakfast Make Ahead Overnight Oats

Base recipe is: ½ cup oatmeal, ½ cup liquid, ½ scoop protein powder

I made: Pumpkin Overnight Oats & Peanut Butter Overnight Oats

Other flavor combos: lemon/blueberry, chocolate chip cookie, coconut/vanilla, PB&J.. the options are endless!



Classic Overnight Oats

Protea Nutrition (the protein powder I use!)


#2: Dips and Veggies

We all know we should eat more veggies but often do not.  Here’s a fun way to add more veggies to your daily diet with these make ahead dips!


#1: Green Goddess

#2: Hummus





Friday, September 18th: 

5 Things to Know Before Hiring A Personal Trainer

There is tons of information available online and programs online to help you reach your fitness goals, but taking a more personalized approach can really improve your results. If you can afford it, hiring a personal trainer is an excellent option, particularly if you struggle with keeping yourself motivated. You’re less likely skips workouts or give up on yourself when someone holds you accountable, and a trainer can give you that extra push.  However, not every trainer will be right for you.  Here 5 things you need to know before hiring a personal trainer.

 #1 Know Your Goals: The best trainers listen to what they’re clients are wanted to accomplish and can even help you set more specific goals.  For example, if you tell them you “want to get fit” they may help you set a goal to run a mile in a certain amount of time or be able to do 20 strict push ups.

#2 Don’t Be Fooled By A “Big Name” or Tons of Followers: Social media is not always the best way to pick your trainer.  Just because they have thousands of followers does not mean that they are worth the investment.  Keep in mind that trainers should be able to show their client’s results, not just their own abs!  A good trainer will also ask a questions prior to starting your first session, such as your goal, your health history, injuries, fitness level, etc.  If they don’t ask you questions, this is a red flag for sure!

 #3 Ask About Their Certifications & Expertise:  Common training certifications you will see are: NASM-CPT (National American Sports Medicine) ACSM-CPT (American College of Sports Medicine), or ACE-CPT (American Council on Exercise) all indicate some level of credibility.  The gold standard in the industry is the National Strength and Conditioning Association (NSCA). The NSCA-CSCS (Certified Strength and Conditioning Specialist) or NSCA-CPT (Certified Personal Trainer) certifications are also 2 certifications to look for when interviewing a trainer.  Be sure to also ask about their expertise, for example if a trainer loves doing sweaty high intensity workouts but you’re into yoga and low intensity workouts because of a knee injury that might not be the right trainer for you!

#4 Make Sure You Connect:

Trainers all have different coaching styles and you will want to find a right fit for you.  Don’t be afraid to say no if you’re personalities don’t align but you’re also not looking for a best friend here.  If you’re too chatty during your sessions, you may not get the biggest bang for your buck!

#5 Keep Consistent, Open Communication & Stay Open:

There’s nothing worse than hating every single workout you are doing.  Keep the lines of communication open with your trainer always.  Provide them feedback with what you’re loving or not loving about the training sessions and keep them update about your goal.  Lastly, you’re hiring a trainer for a reason- don’t be a know it all or not willing to try new things.  Stay open to new techniques, hey you might love them!




Friday, August 28th: 

How to Get Out of A Fitness Rut!



If COVID-19 has got you out of the grove, I am going to share my tips to get you motivated again! 

Tip #1: Write down your goal AND speak your goal out loud, so others can help encourage and hold you accountable. 

Tip #2: Get an accountability partner or coach.  (I work with Mike Gray currently and he is in this segment!)

Tip #3: Challenge yourself and try something new!

With the guidance and coaching from my trainer, Mike Gray, I am currently challenging myself to learn to do handstands. CLICK HERE to watch the entire segment, including when Lauren and I do handstand on air!

Find out more about Mike Gray’s Functional Fitness Coaching, HERE.


Friday, August 21st:  


I Share with You How to Be Motivated Every day! 

Fill your own cup first thing by developing an AM ritual.  This will allow you to not be so rush each day and set your intentions to be healthy, happy and motivated…..

Why an AM Ritual?

Most of us are in a rush in the morning, which leads into a rushed day and we are less likely to keep our goals at the forefront of our minds.  Not to mention if you are rushing all day you are always in your sympathetic nervous system, that fight or flight state, which can be very detrimental to your health and waistline.  Stress is the #1 reason for physician visits year after year in the US.  So start your morning a little slower, be intentional and you can be in control of your day and how you feel vs your day being in control of you!


AM Rituals to try to get you closer to reaching your health and fitness goals daily that we share during this segment:

#1 Lemon water

#2 Deep breathing, meditation or prayer

#3 Intention setting and affirmations

How do you get started?

Make a commitment to yourself to set aside 5-10 minutes in the morning.  Start with one thing and build on it from there!  Here are a few you can choose from that can help be intentional and reach your health and fitness goals:

Here are a few that you can try out – pick any that resonate with you –

  • Drinking a cup of coffee or tea
  • Practice yoga
  • Meditate
  • Take a hot or cold shower
  • Go for a walk or a run
  • Visualize your day
  • Write/say your affirmations
  • Read
  • Journal
  • Practice gratitude
  • Deep breathing
  • Stretching or walking
  • Getting outside for a quick hit of Vitamin D!

Find more on AM Rituals at:

FREE GUIDE: 3 Hacks To Simplify Your Morning Routine:

BLOG: How To Build A Morning Ritual:


Friday, July 31st:  I share with you two healthy cocktail (or mocktail) recipes that you can use this summer to enjoy a refreshing beverage and stay healthy!!  Click here to watch the full segment and click here for the blueberry-mint spritzer recipe and here for the margarita recipe to download and try them at home! 



Plus, if you’d like to check out the new female-focused wine spritzer company created by Lori Harder that I mention, you can do that here and grab the Ultima Replenisher Electrolytes here


Friday, July 17th:  I share with you smoothie recipes that are not only delicious and healthy but will keep you full until lunch!  Click here to watch the full segment and click here to download the recipes and try them at home! 


Connect with me on Instagram here for more recipes and tips.


A big THANK YOU to Blitz45 in Colorado Springs for sponsoring this segment!

Find out more about Fitness and Health Fridays on the FOX21 News Website here.

Connect with Lauren McDonald here.


Everyone needs help sometimes….

Everyone needs help sometimes….


How often do you ask for help? ⠀

If you’re anything like I was, and the other thousands of women out there working to prove that we can do it all, the answer is most likely never.⠀

Here’s where we’ve got that mixed up. Asking for help is not a sign of weakness and it in no way devalues our worth as a woman. Yes, I use to think that and it’s comes up so often with the female entrepreneurs and business leaders I work with. ⠀

Asking for help is actually sign of strength and wisdom. As women, we are not meant to do this alone- so why the fuck do we think that? Why do we isolate instead of reach out when life gets tough? Why do we say “I’ve got it” when inside we have no idea how we are going to get it all done? I’ll tell you what I use to think- I was afraid of letting others down, I was living up to some stupid set of expectations that were not even my own and I sourced all of my self worth as a women from doing and accomplishing things. ⠀


Start small and build your asking muscle. Asking for help creates space, creativity and clarity in your life- in addition to building strong, powerful relationships. You will be amazed that when you start asking for help (on things that actually matter) you will feel lighter, less overwhelmed and be open to new possibilities.

Want to chat more about this?  Email me at:

Sending you a ton of light and love today,


Why You Should Focus on What you DO Have to Get More!

Why You Should Focus on What you DO Have to Get More!


Change Your Thoughts, Change Your Life!

One of my daily intentions is focusing on what I have and what I know I can have, instead of picking myself apart or focusing on what I don’t have.  Today, I invite you to join me.  To get started read a few of my thoughts below and ask yourself these questions:


1. Do you ever notice when you focus on what you don’t have or what you don’t want, you only seems to get more of the same?⠀

2. Do you ever notice that when your in a state of constant stress (like many people everyday) you tend to pick yourself apart and feel like shit?⠀

3. Do you ever notice that by focusing on what you don’t have all the time, you never actually get what you truly desire?⠀

So here’s my daily game plan and again I invite you to join me:

1. When I notice myself focusing on a lack mindset (ie- I am so stressed, I am never going to get this done, why does this come so easily to other people, etc) I will immediately stop 🛑 ⠀
Then, tell myself “I recognize that this thought is not of my highest self, I choose again.” And in this moment, with this intention, I can choose a higher thought. One of abundance and gratitude. ⠀

It’s not always easy, but with consistent practice this can be a game changer for my life and yours! ❤️⠀

If you’d like to share this intentional, daily practice with me comment below: I CHOOSE A HIGHER THOUGHT!

Want to chat more about this topic?  Email me at!

Sending you a ton of light and love,




It’s amazing that as women, we all want to be seen. We all want to be seen for all that we are and all that we’ve done, but when given the opportunity, we tend to hide because it’s not perfect.

The environment is not perfect, our hair is not perfect, our thoughts are not perfect, the situation is not perfect, or our outfits not perfect… ⠀

The Back Story

I used to be so wrapped up in what others thought of me, I didn’t even know who I was anymore.  “Who am I to do this?”, “There are people who are better than me”, “What if I fuck up and look dumb?” were thoughts that replayed in my head day after day and held me back in every way imaginable. They were on repeat in my head and there was no way I could stop them. But honestly, I didn’t even try.

I didn’t try because I was in fear of what I might uncover. Instead, I just filled every day with more and more. I thought that the more I did and the more external validation I received, the better I would feel. I lived every day so neutral, so “everything is fine”, that I didn’t even know what it was like to experience true joy. Until…. I was over it.⠀I became so sick of not achieving all that I wanted in life and knowing everything I was doing was based on one single emotion… fear.

Here is the thing – I knew that fear was not going to completely disappear from my life, so I needed to stop viewing it as a bad thing to get rid of. Instead, I needed to view it as something that was perfectly fine. What was not perfectly fine, was it running my life.

The Truth I Discovered

I became determined to have a healthy relationship with fear and here is what I learned.

What a healthy relationship with fear does consist of, is consciously knowing that fear will always be sitting right next to you… but also knowing you have the power to not let it take control. What the heck do I mean? Well, let’s say you are getting ready to take the leap and do your first Instagram live and of freaking course here comes that fear making you feel like you aren’t ready. Well, not allowing fear to take over means that you are going to tell your fear, “Thank you for stopping by, your timing couldn’t have been more perfect, but please take a seat and watch me rock this live video!”

Having a healthy relationship with fear does not consist of filling your day with more to-do’s. More to-dos that you take on simply to gain some external validation that will make you feel temporarily better about yourself. (Keyword: Temporarily.)

Not letting your life be run by fear means acknowledging the discomfort and choosing to lean into it anyway. 

Not letting your life be run by fear means gracing yourself the permission to be the fullest expression of you. 

What You Need To Know

As you begin to lean more into your power, know that when you authentically shine it does not diminish the light of others – it allows them to shine even brighter, too. With that comes more authentic and powerful relationships.

Know that when you authentically shine you will be noticed in the light you have always wanted to be seen in.

I’m here to tell you…

❌F**k perfection.

❌ F**k “everything is fine.” 

I believe in you and I know that you are capable of doing so many great things.  Creating a healthy relationship with fear is going to take a conscious effort and patience with yourself, but this is something you can do.

So tell me… What have you been after in life that fear has been holding you back from? What discomfort are you going to be leaning into this week? Shoot me an email, let’s chat about it, and if you have any questions on how to create a life you are so freaking pumped about it, reach me at:

Sending you a ton of light and love,


What will YOUR 2019 look like?

What will YOUR 2019 look like?

2019 Is going to be YOUR best year EVER!

If you’re like me, you’re super excited to welcome in 2019 and all the opportunities for personal, business and spiritual growth that it offers each of us.  And, if you’re not excited- it’s time to start and I can help- keep reading!  New Year’s is a special and sacred time where we can feel proud of what we’ve accomplished and grateful for all that we’ve experienced.  Plus, we can set ourselves up to attract our desires, reach out goals, stay open to guidance and live our best lives possible!

Let’s start by dreaming big and imaging our vision in detail of everything that we wish to bring into our lives. Did you know that in numerology the number 2019 resonates with creative self-expression, relationships, optimism, inspiration, tolerance and inclusiveness?  When you’re dreaming of your 2019 vision, image expressing it as a person who tends to be optimistic.  A person who has a rich ability to creative self-expression, a person who is tolerant and compassionate, and a person who is innately aware of their own infinite potential.

The next part it a little more challenging- visualizing how to get those dreams into action.  Don’t worry, I’ve put together my 3 top tips to help you get there!

#1: Get to know and stay in touch with your why and don’t forget to dream big!

Be unapologetic about your BIG VISION.  Your vision should be totally limitless, and while you may not be able to reach your vision in just one year, it will get you into the right direction.  Once you’ve created your vision, then ask yourself- WHY?  This is an important step because when you have a strong motivation attached to your vision, you’re much more likely to achieve it.  For example, if you set a goal to make $10k per month in 2019, you then can discover your why.  Maybe it is so you can spend more quality time with your family or give more money to your favorite charity or maybe it’s traveling for a week 4 times during the year.  You see once you know your why, that dream becomes much more real and tangible!


#2: Set a plan but be flexible

Once you have your BIG vision and you are connected to your why, now you can set a plan by choosing a specific goal that will help you reach your big vision.  Now that you have your goal, I recommend doing what I like to call a brain dump.  A brain dump is everything and anything that you need to do in order to reach your goal.  The things you put on this list should take only 15-60 minutes, no longer.  If they are longer than 60 minutes, break them down more!  Then, take this list and prioritize what to do first, and pick on thing to do per day.  I know your thinking, just one thing?  Believe me it works!  When you add too much to your plate you end up getting side tracked and only doing things half assed- never actually getting them done.  When you are moving through each day without completing any of the tasks that lead you to reaching your goal, this creates stress, anxiety and overwhelm.  No one wants that, so please do the one thing and move on…. Here’s the tricky part- life is going to happen, so be flexible!  Things will need to adjust or maybe even change; allow yourself some space for this to happen.


#3: Make self-awareness, self-care and self-love a priority

Here’s a fact that most people ignore: IF YOU DO NOT MAKE YOUR PHYSICAL, MENTAL AND EMOTIONAL HEALTH A PRIORITY YOU ARE GOING TO SUFFER.  Hey, you might be able to eventually reach your goals but how do you feel- like shit if you ask me!  The focus should always be placing a priority on feeling good every day.  So, what makes you feel good?  I encourage you to figure that out and create a daily routine to support that.  For myself I know that when I spend time in the morning reading, setting intentions, journaling and moving my body right away- I feel good.  I know I feel good when I eat nutrient dense foods.  I know I feel good when I take breaks during the day to walk.  I know I feel good when I am in service of others.  I know I feel good when I make true connections.  I know I feel good when I check in with myself throughout the day and reframe my thoughts, if needed.  So again, I ask you- what makes you feel good?

Why not make 2019 the year you re-connect with yourself, the year you finally put yourself first, and the year that you become so self-aware that it is actually easy to become radically responsible for you own life and happiness?  Why not live your best life in 2019!!

Lastly, I will leave you with this important reminder.  If your goals include: getting into the best shape of your life, learning better eating habits, creating wealth, or simply just taking better care of yourself- DITCH THE GUILT.  I promise you nothing that you could have eaten or spent too much money on or skipped a workout for, could be as unhealthy for you as the negative self-talk and old shitty stories that you are telling yourself in your head.  DON’T PUNISH YOURSELF for it, LEARN FROM it and do better next time. Let’s make 2019 your best year EVER and create so much self-love by loving your amazing body STARTING TODAY and caring for it inside and out.

Sending you light and love for an amazing 2019,


Do you feel like you need more help?  Reach out here and we’ll chat!

How Do You Relate: Body Image.  Self Worth.  Happiness.

How Do You Relate: Body Image. Self Worth. Happiness.

Body Image.  Self Worth.  Happiness.

I use to relate all three of these, often.  I remember the first time someone asked me how much I weighed I was in 6th grade.  She was in high school and I looked up to her, to be clear I idolized her.  My weight at the time was something like 70lbs but she made it seem like it was a lot….
This shaped the start of my preoccupation with my body image, weight, self worth and happiness.  For over a decade I obsessed about my weight, under eating, over exercising and being all up in my head with constant comparison and judgement. Anyone remember buns of steel with Tamilee Webb?
It’s so easy to tell ourselves (especially as women) that we won’t be satisfied or find true happiness until we achieve a certain dress size or scale weight. The truth is, it isn’t our weight that makes a difference, it’s how we treat ourselves and our body that matters. The lie I use to tell myself over and over and over was: once I reach X weight I will be happy.  Guess what?  I got to the weight and wasn’t happy.
Ok, so here’s the truth.  Your weight does not define you, but how you treat yourself does.  Society tells us you need to be skinny or gives you a permission slip need to accept your unhealthy body. So WFT are we suppose to do here?!?!
First thing to know, to accept, and to understand is that you are worthy of happiness, love, and everything you desire at any weight or dress size. The most important things to consider is how you treat yourself- body and mind.  Eating shitty food, day in and out is abusing you body.  It makes you feel like shit, both physically and mentally.  Again, this is the point here- YOUR WEIGHT DOES NOT DEFINE YOU BUT HOW YOU TREAT YOURSELF DOES.
Believe me, it can be a struggle, and sometimes I still struggle.  What I try to do is focus on listening to my body and daily movement, not to achieve a certain weight.  I focus on feeling good everyday, and I encourage you to do the same. Write out how you want to feel, and then write out what makes you feel that way.
So whether you are looking to gain weight, lose weight, have more energy or feel amazing, treating your body with respect and listening to what it needs to going to be the best.
What do you think and feel about this?  Let’s chat!  Shoot me a message at or connect on social media.
Working to live my best life and helping you to do the same,
Carmen 🙂
Want to learn more about how I can help?  Check out my Living Your Best Life Program.


Are you finally ready to let go of doing it all, feeling overwhelmed and not finding joy in your life? I remember the day I said “no more” and  I let it all go!  I’ve created this guide with 3 simple steps for you to get started and find more joy in your everyday life and way less stress!

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