Motivation Monday – Fitspiration – Ernestine Shepherd

Hi luvs,

I am so inspired by this woman.  Check out this amazing  story as well as the heartfelt video below… Motivation at it’s best!

Ernestine “Ernie” Shepherd, at age 78, is a personal trainer, a professional model, a competitive bodybuilder and happier and more fulfilled than she’s ever been in her life. In March of 2010, on stage in Rome, Italy she was formally given the title of World’s Oldest Performing Female BodyBuilder (by Guinness World Records). How did Ernestine transform herself from an average middle-aged woman to bodybuilding diva?

In her youth Ernestine is said to have been a ”prissy” girl with little interest in athletics or exercise of any kind. As a 56-year-old she was a sedentary, well-padded school secretary and “slug” who had never worked out a day in her life. The obvious question is: What happened to transform Ernestine into a role model for the rest of us, and senior women in particular?

What happened was that the 56-year-old version of Ernestine went bathing suit shopping with her sister, Velvet. While trying on the suits, they found themselves laughing at each other. Then and there they knew it was time to get in better shape. Ernestine and her sister joined a gym and started working out together. A short time later, Velvet died suddenly from a brain aneurysm. Devastated, Ernestine stopped going to the gym. After some months of mourning the loss of her sister and on the advice of a friend that her sister would have wanted her to continue what they had started, Ernestine returned to the gym with a reignited determination to get fit.

Starting slowly and building her body step by little step, Ernestine over time completely transformed not only her body, but her life, too. She has never been happier. She trains mostly senior women five days a week and “live(s) to inspire senior women to reach their physical potential.”

Personally, she likes to compete in 5K and 10K races and run marathons. She’s up at 4 A.M. to get in her 10-mile runs and puts in upwards to 80 miles a week when training for an upcoming marathon. Ernestine also strength trains four or more days a week. In 2007 (at age 71) she asked Yohnnie Shambourger (former Mr. Universe) to train her to compete as a bodybuilder.  Seven months later she entered her first bodybuilding competition. In this first contest she took first place in her class at the Natural East Coast Tournament of Champions bodybuilding competition – out posing women decades younger.

Despite all the exercise, Ernestine says that she has no aches or pains whatsoever and has never been injured — not at all — in the 17 years of her new improved life. This 5-foot 5-inch, 130-pound dynamo sports 9 to 10% body fat; these single-digit percentages are usually reserved for elite-professional male athletes in their prime! She takes no medications. She loves her new life’s work, enjoys more energy than those decades younger and has never been more successful. What’s her secret? Let’s look at some of what allows Ernestine to defy “normal” aging:

  • Began slowly under the guidance of an expert personal trainer and gradually conditioned her body
  • Ernestine, realizing early on the importance of good nutrition (including sufficient protein and supplements) sought out the services of a nutritionist
  • Has the full support of her husband of 52 years, Collin, who prepares meals and makes sure the fridge is always stocked with her seven convenient small balanced daily meals
  • Makes sure she gets the rest her body needs
  • Tries to have a positive attitude about everything, views her workouts as fun and sees her work as being on a “long happy journey”
  • Knows where she wants to go and what she wants to accomplish and do
  • Believes in encouragement, inspiration and family support and lives by her mantra ” Determined — Dedicated — Disciplined To Be Fit”

Ernestine Shepherd is having the time of her life at an age when many folks only see themselves as declining and getting old. She’s in the best shape of her life by far, more successful than she’s ever been and a supreme role model to senior women everywhere — and to the rest of us, too. She has a lot to teach us about thriving at any age — if we are but ready and open to learn.

SOULful Sunday – Energy of Attraction

Hi luvs,

Oprah and Deepak’s Free 21 day meditation is back!

This time it’s about the energy of attraction! Manifesting your best life!

Sign up today! It starts on Monday!

Lets meditate together!



Expanding Your Happiness

Live the life you’ve always wanted!

Are you ready to create the life you’ve always dreamed of? All you can imagine or desire is available to you, right here and now. Join Oprah & Deepak to tap into your true power to co-create your best and most meaningful life. In this transformative 3-week journey, Oprah & Deepak reveal the secrets to attracting all the love, success, and happiness you desire.

Your transformation begins on 11/3/14 in Oprah & Deepak’s all-new 21-Day Meditation Experience, Energy of Attraction.

It’s easy and free to embark on this life-changing journey! Register nowand invite those you love to join you!


Transformation Tuesday – You Can Heal Your Life

Hello Luvs.

Please enjoy this wonderful tool of transformation!

Food For thought.

Knowledge is power!

Thoughts are energy!

Change your thoughts, change your life!

And if you haven’t read Louise L. Hay’s book “You Can Heal Your Life” get yourself a copy soon. It’s a jewel to add to your book collection!

Watch this film with an open heart and open mind!

And remember…




Transformation Tuesday – Dealing with Fear

Hi luvs,

Happy Transformation Tuesday!

This is the day I share my tools of transformation with you. These are all things that I use in my life to help transform me into the highest version of self. Mind, Body and Spirit!



I say this over and over to myself to remind me of what FEAR really is.


FEAR of Judgement, FEAR of not being good enough, FEAR of being good enough, FEAR of failing.

And what comes with that?


Yes, I’ve had it all and it’s an everyday process to stay in the allowing.

What helps me is reminders of gratitude and appreciation  for what is! I have no reason to FEAR! I have soooo much to be GRATEFUL for!

I don’t wake up everyday feeling HEALTHY and HAPPY… I really don’t…but I get to choose my experience and I choose HAPPINESS!

Affirmations, Meditation, Prayer, Crystal healing, Chanting, Books, Journaling, Audiobooks, and lectures as well as many other things I will share with you are my tools of transformation.

That being said …

I hope you enjoy the video below with Esther and Abraham  Hicks.


Transformation Tuesday – Unified Field Meditation

I find meditation in the morning or at night helps to keep me balanced in life. I also like to keep a gratitude journal with a daily list of 10 different things I am grateful for each day. Doing all this puts my mind in a  healthy, happy place! 🙂

This guided meditation by Iyanla Vanzant is one of my favs!

Enjoy and happy meditating!

Note** Let the meditation download fully before beginning .

Unified Field Meditation – YouTube.


Check out  Motivation Monday’s Fitspiration Beauty!  Ms. Danniee!

A Queen who’s outer light matches the inner. A fit mom, trainer and creative spirit!

Her t-shirt line is dope with an inspirational message, who doesn’t love that?

Also check out her workout videos with her daughter, soooo cute!



Thankful Challenge



Happy Soulful Sunday luvs,

This week I was challenged  by my friend Tammy Alvarez to join in on a “Thankful Challenge”

For 5 days you write down 3 things you’re grateful for. I actually keep a Gratitude journal and write 10 things I am grateful for every night before I go to bed. So this would be easy for me, EXCEPT … I’ve never shared! Until now, so here I am on the last day and I would like to share my thankful list with you.

I also challenge anyone who would like to share their list as well!

In light, In love and In Gratitude!

I am Thankful!

1. Health

I am so thankful for my good health, to be able to breathe air into my lungs yet another day is such a privilege!  To experience love, and creativity, to connect, build and master this thing  called  life is such a blessing!  life is a blessing! To see, touch, taste ,smell and feel all this earth has to offer me  fills me with so much gratitude. Health is wealth! Without it nothing else matters! Healthy mind, healthy body, healthy spirit!

2. Relationships

I am so grateful for all my relationships in my life…The good, the bad and the ugly, because they have all taught me a great deal about myself…How to love unconditionally, how to love self, how to be selfless, how to laugh, how to cry, how to let go, how to have fun, how to live in the moment, how to be alone, how to be balanced, how to be strong and the list goes on. life lessons for sure and it’s not over yet…each day I am expanding, evolving and  learning  something new everyday and I am so grateful for every lesson!


I AM Consciousness

I am thankful that I am creating my own reality, and that I have the power to do so. That all I AM resides already within. That I can move past any obstacles that life brings me, That I AM able to live in this moment, and step into an abundance mindset where I can manifest my true potential and master my greatness, and most of all I AM thankful that I can connect with so many  beautiful kindred spirits like yourself!

On my path..I am Thankful

BE Healthy! BE Happy!



21 Day TotalFit Challenge Rules and Guidelines

Hi Luvs,

Are you all signed up and ready to join me in this fitness Challenge?. If you are still deciding, check out the full rules and guidelines below!



Mr. Shut Up And Train
Our returning participants have to signup in order to receive the emails. The Challenge starts this Sunday!

How the Challenge Works

You will get an email by 6am EST each morning that details that day’s exercise and/or nutrition challenge. If  you do not receive the daily email, all workouts will be listed on my Facebook Page.

This is a social media challenge, there’s no excuse for not getting the info/workout. And by now your accountability partner should be signed up. Support each other, and remember ‘Results Start When You Do!!’

The Equipment

These items aren’t required to do the Challenge. However, they can improve your results and make your challenge easier. The 4 items are:

  • Exercise Mat
  • Medicine Ball
  • Dumb Bells
  • Jump Rope
*If you don’t have this equipment don’t worry. You have time and won’t need any of this until week #2.

Rules of the Challenge

If you want the results, you must follow the rules. This isn’t a fad diet or a quick weight loss scheme, the key word here is “challenge“. For the next 21 days here are the rules:

1. No Alcohol
2. No Fried Foods
3. No Fast Food
4. Drink 1/2 your Body Weight in Ounces of Water
5. Keep a Daily Food Journal of Everything You Eat
6. Commit to Eating Clean and Plan Your Meals
7. Share the Challenge and Photos of Your Progress to Instagram, Facebook, Twitter and G+

100% Commitment

If you want results, you must commit 100% to these 3 things:

  1. Attempt to complete each day’s work out
  2. Finish the entire 21 DAYS
  3. Hold yourself accountable to the rules.

By making a commitment you will get Results! #BeCommitted

Your “Cheat Days”

We know for some people, this may be a lot to ask. So while we won’t give you a pass, we will give you a little leeway…

*You get 3 cheat days the entire Challenge. I wasn’t a math major, but that means it’s probably best for you cheat once every 7 days. (Don’t be the one that takes all 3 cheat days in the 1st week)

Purchase Your Shirt

It’s through your social media sharing and support that we are able to keep this challenge 100% free. Please pick up your t-shirt from the store to help us continue getting the world healthy. Thanks in advance!

How to Eat Clean

I can’t tell you exactly what to eat because they are too many variables for 100,000 people. But I WILL point you to the awesome list for Clean Eating by Gracious Pantry,

Throughout the challenge I will provide nutrition tips and healthy meal ideas that will help you eat clean.–

Alright, so that’s everything.. We’re only a few days away to kickstarting your new-healthier lifestyle. It’s almost time to #ShutUpAndTrain !!!

My Best,


All material provided is provided for informational or educational purposes only. The Total Fit team nor anyone associated with Mr Shut Up & Train will be responsible or liable for any injury sustained while exercising at your home, gym or elsewhere. Consult a physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition.

Mr. Shut Up and Train


‘Mr. Shut Up and Train’ the 21 Day Fitness Challenge!

Hey Luvs,

I will be participating in this free 21 day fitness challenge!

Check out the video  for more info and sign up today!  Starts this Sunday!

I will be showing my progress, as well as my usual healthy recipes and inspiration!

Now who wants to get in shape?  Lets motivate each other!

Stay Healthy! Stay Happy!


Sign up today at

Known for his practical instruction and gift for motivation, Ray Mr. Shut Up and Train” Grayson has worked with the likes of comedian and entrepreneur Steve Harvey, singer Ciara, NBA star Damien Wilkins and more. Now it’s your turn! Ray ” Mr. Shut Up and Train” Grayson is gearing up for his next complimentary 21-Day Total Fit Challenge

▶Transformation Tuesday – The seven spiritual laws of success

Happy Tuesday Luvs!

I read this book by Deepak Chopra years ago, and it still remains a staple in my book collection of powerful, inspirational reads.

I came across this Youtube video today of this amazing book in its entirety. Take a listen and let it transform you! Mind, body and spirit!

Be Healthy!… Be Happy!

▶ deepak chopra – the seven spiritual laws of success – YouTube.