I Challenge YOU!

It is Motivational Monday! 1.5 quote

Congratulations and High Fives to those of you who crawled out of bed early this morning to workout, took a lunch at the gym or walked, and those that are at the gym right now or went after work as part of a new health goal for 2015 or as a continuation of the healthy life style you choose to life daily!

For those of you that are regulars at the Gym and dreaded walking in today, last weekend or for this month of January. I CHALLENGE YOU!
I CHALLENGE you to change your mind set about those new people at the gym!
I ENCOURAGE you to not make fun or be rude but to be a smiling face and helpful community member to those new to a world that you are so comfortable in!
I ask that you #SUPPORT and offer GUIDANCE to those new gym goers who look lost while trying to figure out how to work a machine, navigate the weight room or come to a class!
and lastly,
I CHALLENGE you to be the one to make a difference and help someone fall in love with healthy living, fitness and all that comes with it!

There is no wrong time to work on your health and fitness – January is just as good a time to join a gym, take up running, begin a new class as April or May!

To all my followers – please be the one to help create a fun and welcoming environment in your gym or fitness realm not just this month but everyday of every month!

It is MOTIVATIONAL MONDAY so please remember
“The expert in anything was once a beginner.”
– Helen Hayes
beginner introduce yourself


I am a Spartan!


October was a busy month, most of the month was spent training and prepping for my first Spartan Race (EEK)! I was extremely nervous about this race and asked myself and my training partner many times, “what did we get ourselves into?” We made the mistake of checking out the blog dirtymiles.com and made ourselves even more nervous.

Anyway, we trained hard and regularly ran a trail we have loving named ‘the trail of tears’. This trail is a mile long loop, that our local USFS fire and helitac crews have generously given us permission to use, consisting of hills and downhill as well as various stations ranging from monkey bars, pullup station and TRX . We hit the weightroom, and did yoga, even with all that training we were feeling ill prepared for this 8+ mile race.

The race was held in Sacramento on October 25, 2014, the first real rain strom of the season decided to grace us the night before and I was suffering from a terrible cold. The morning of the race I met my team mates and began the 3.5 hour drive to Sac for the race.

Here’s some back ground on the team I ran with; the person that convinced me to participate in this crazy event has completed Tough Mudders,  numerous Spartan Races and I learned on the ride down he even completed a 24 hour event by the name of Goruck- if you’ve never heard of that one Google it! It’s INSANE! The second member of the team was the firsts wife, a horse trainer and Executive Director of a local foundation, her training included a 3 mile trail of tears run with me and another member of the team at the end of September. The third member is a Correctional Officer at a local Prison who fully disclosed that he was going into the event as a “weekend warrior”, for those that are unfamiliar with the term, it is essentially one who does not train but shows up for an event nonetheless. The fourth member is a high school senior and soccer player. The fifth member is my training partner,she is a mother of 5, yoga instructor, marathon runner, triathlon finisher and all around AMAZING woman! Needless to say we had a very eclectic group all who brought their own strengths and training to the table.


The ride down was filled with the one and only member of our team who has completed these events telling us stories of things he had encountered in previous races, that me more nervous. We laughed and bonded and vowed to stick together no matter what happened throughout the day.

We arrived late to the venue and missed our start time due to traffic. This made me even more anxious as I’m a Type A personality not to mention the fact that I was still asking myself, “what did I get myself into?”.

We began the race and it was unbelievable! I have never had a motivational speech given to me prior to the start of any event, the Spartan Race was empowering from the beginning. You start by hearing a story and speech about what a spartan is, followed by the buildup and energy that lead you to the start. The energy and attitude of everyone you are surrounded by is positive, supportive and uplifting. We climbed walls (lots of walls), we carried and pulled numerous things (tires, sandbags, 5gal. buckets full of rocks, cinder blocks and I ourselves) up and down hills, we crawled and swam through mud and had to make our way under yards and yards of barb wire. We had to throw spears, carry boulders, climb rope, scale walls and jump over fire. Did I mention that there was running 8+miles?


3 hours and 5 minutes later we crossed the finished line as a team exhausted but energized at the same time!

From the moment I signed up for the Spartan Race to the second I crossed the finish line I was constantly in fear of what would come next in my training and during the race. Upon completing the race the stories and long car ride home began. It’s been a week and every time I see a teammate we discuss the events of that day and the obstacles that stand out to us, and new things we remember not to mention the sharing of the battle scars we have to show for our EPIC day.


For those of you wondering (like my husband) why people sign up for these races and give their hard earned money to play in the mud the answer for me is simple. I have been competing in races and mud runs for years to prove to myself that I can do hard things, that I can push myself past points that I previously never knew I could, to show my strength to myself, to give myself something to train and strive for. The added benefit of doing these events with friends and and as a team is a bonding experience that others cannot understand as well as creating and building those relationships.

To see a recap of our spartan race filmed by a member of the team on his GoPro checkout this link:  http://youtu.be/i7Y5RHoWnK0

I know a Spartan Race might not be everyone’s cup of tea but I encourage each of you to step out of your comfort zone and do a race, event or fun run so you can test yourself, but also make some friendships or bonds that you may have never thought possible!

I AM A SPARTAN and I can’t wait to do it again!

Comment and tell me if you have ever completed in any sort of race, tell me what it was and if you are interested in doing a mud run whether it be a spartan, tough mudder or just a fun mud run.


Summer Lovin’ & motivational challenges

I love summer!  It is hands down my favorite season, I know so cliche, but hear me out. I live in a small rural town in northern California- we are not near the beach! Sorry just had to clear that up, people hear California and automatically think – Beach! I live in the mountains,  (⬇this is my home)

it is beautiful, quite and we have the ability to step out our front doors and hike, bike, swim- you name it within 20 minutes (literally 20miles, and no traffic). Sorry, I get distracted when talking about the benefits of living where I do.
Anyway, summer is my favorite season because we get warm weather, (no more snow), spend tons of time at our local lakes and rivers and of course bbq and visit with friends and family more than we do when it is freezing and snowy outside. The problem with summer is that I tend to lose my motivation to hit the gym and workout, I say it’s because of the heat or that work gets busy but really I think, just this last week I’ve determined, it’s because I think I have better things to do. Do you ever feel that way? 
That realization has hit me pretty hard the past couple of days primarily because I have noticed this pattern for a couple of years but also because in my new journey as a fitness professional I feel guilty admitting that I don’t live to work out! (Eek! I said that outloud) But I also have been reminding myself that I’m human and we all struggle, that’s difficult to accept for this type A person! ; )
Don’t get me wrong, I love working out; I love the way it makes me feel and the energy it gives me, I love the way I can transform and shape my body with fitness and diet, I love it all! Over the years I have learned that working out is not the only thing needed to, “get the body you want”, you need to embrace a whole new lifestyle one of health and wellness in a balanced way. This realization is what has helped me let go of the guilt of losing my gym going motivation because I truly live a balanced life of healthy diet & nutrition, fitness and wellness, that’s what helps to keep me on track even though I stumble just like you.
Do you have a season that you find is easier for you to stay on track with your health goals? Tell me about it. Share with me how you balance your diet and exercise during that time that keeps you motivated and going strong!
Xoxo – steph



I completed my Personal Trainer Certificate in February of this year and since have been overwhelmed (in a good way) by the responses I have received from fiends, family and my community.

I began my PT certificate just because I was constantly being asked by people in the gym, friends and family for advice and help with workouts and nutrition. I never thought that once I completed the courses and passed the finals that I would be able to create a business; I just wanted to make sure that I was giving people the right advice.

In March I was contacted by my first friend who wanted me to be her personal trainer and that was the beginning of 4 S.E.A.S.O.N.S. Fitness. My friend was so supportive and excited that I just couldn’t help but catch her enthusiasm and started to believe that my passion could actually grow into something bigger than I imagined. I am now only one month into owning a full fledged business and have as I mentioned early been totally and completely overwhelmed by the LOVE, support and excitement generated by those who believe in living the same healthy and fit lifestyle that I enjoy.

I am blessed to say that I am at capacity for my personal training clients and creating a waiting list for those that want to work with 4 S.E.A.S.O.N.S. Fitness. We still have openings for online training and SWEATIN’ SATURDAY BOOT CAMP.



I am new to the blogging world but thought that I would start with a simple shout out to the those that have helped make 4 S.E.A.S.O.N.S. Fitness and my dreams a reality!

Kevin Tanaka, my AMAZING and supportive husband who gets excited with me and constantly pushes me to be a better person in every way.!

Julie Tanaka, the best sister-in-law a girl could ask for! Julie has been my cheerleader, guinea pig, support system and workout buddy!

Rachel Hurlbert, my most excited and motivational friend! Without Rachel 4 S.E.A.S.O.N.S. Fitness would still be just an idea that I put off till I had “more time”.

And last but not least all of my clients and boot camp gals that let me be a part of their lives, journeys and transformations.

Boot Camp Gals showed for the 1st boot camp in their BOOTS!

If you are interested in learning more about 4 S.E.A.S.O.N.S. Fitness please check out our websites:



Our first newsletter will be coming out May1st, if you are interested in receiving our newsletter comment below.

XOXO – Steph