Your Coach Denise

06/13/2026

What are some of your favorite UPBEAT Christian or Gospel songs? Throw your favorites in the comments!!!

05/22/2026

A decade of growth and connection! I've had the privilege of meeting truly inspiring individuals through Herbalife, and I'm grateful for the profound impact it's had on my life.

05/15/2026

God is Good ALL THE TIME! So is Worship Cardio Drumming with Your Coach Denise!

Join us on for the wildly popular Worship Cardio Drumming every other Thursday 6:00 PM - 6:45 PM below are the next few dates!

May 21st
June 4th
June 18th
July 2nd
July 16th
July 30th

05/13/2026

So true!

05/10/2026

Saw Neglected.. It was good

05/10/2026

05/09/2026

I did a thing thing today! Tested the Camadian Day’s 5K Route.

* Distance: 3.11 miles = full 5K
* Time: 39:27
* Average Pace: 12:41/mile
* Heart Rate: 132 BPM average
* Effort: Moderate
* Cadence: 163 SPM

That combo tells me something important:

What You Did Well

✅ Your heart rate stayed controlled

An average HR of 132 BPM during almost 40 minutes means:

* you did NOT overcook yourself
* your aerobic endurance is improving
* your pacing stayed sustainable

For newer runners, this is huge. A lot of people spike into the 160–180 range and crash.

You looked more like:
“steady engine” energy

That’s exactly how you build toward an August race.

✅ Cadence is surprisingly good
Most beginner walk/runners sit around:
* 145–155 SPM

You hit:
* 163 SPM

That means:
* your stride rhythm is improving
* you likely weren’t overstriding badly
* your run/walk transitions are becoming smoother

That’s a really encouraging number.

05/08/2026

One of this months TeaBomb specials!

Malibu Sunset! So delicious.

05/05/2026

Ran a 13.03 mile today! So proud of myself!!!