Motivation for the Mind Music Playlist

Looking for the music to give you motivation and hope during dark times?  This is the playlist for you.  These are tracks that I listened to when I was going through my recovery and working my way out of depression.  Knowing that someone else has felt what you feel and made it out ok, can be very inspirational.   Positivity is contagious.  Listen and enjoy!EVERYTHINGYOU'VE EVERWANTED ISON

When To Talk To Your Kids About Drugs and Alcohol

When To Talk to Your Kids About Drugs and Alcohol

One question I currently was asking myself, as a parent, was “When am I supposed to be talking to my kids about drugs and alcohol?”  Because I had so many problems with it myself, I am in a constant state of panic that my children may run the same course.  It is very important to me that they have all the information, that I didn’t have, prior to their decision whether or not to use.

The number one determining factor for if a person will become an addict is age of first use.

As a parent, does our influence even matter?  Isn’t it their friends that will eventually pressure them into whether or not to use?

That is what I always thought, peers have the greatest influence.  I WAS WRONG!  I found that when polled, kids replied that their parents were the number one influence over whether they decided to use drugs or alcohol.  They actually care what we think!  This is great news!  The poll even went one step further in uncovering that the number one reason kids decide NOT to use drugs or alcohol is because they don’t want to disappoint their parents.

So what does this mean?

We need to get involved.  We need to educate our kids because education is power.  If we can give them the proper tools, attention, and love we can guide them to make the right decisions.

We should have several conversations with our children about drugs and alcohol with the first being 2 years prior to possible first use.

In the video below, I go over the initial information needed to prep you for when to have first talk.  You will want to be up to speed with the drug trends in your local schools.  The national average is that kids will be introduced to drugs and alcohol around the eighth grade.  I find this to be true where I live but you should check with your school or local paper if you are unsure about your area.

After viewing the video, be sure to subscribe because in future episodes I will discuss what key points you will want to include in your discussions about drugs and alcohol as well as have “the initial conversation” with my son Jaxon.

Addiction is a disease and is preventable.  Let’s do our part to educate our kids and help them to have all the information needed to make healthy choices.


Where the Hell Have You Been?

Yes…I have been MIA!  I have been taking my own advice and have been working hard to make all my dreams come true.  In December I decided to apply to the Substance Abuse Certification Program at the University of the Pacific and was accepted!  I started school on January 12th and am doing the fast track program to finish in June 2015!

It is important to me to be able to offer reliable and honest information to all of you that visit the L Bow Room.  I will continue to expand my education and training, in both addiction and fitness, and will relay all the important information I come across!  While I am in school, I hope you all will have patience with me and enjoy the few posts I can make.

Remember, you can always find me on social media!  I try to post on Facebook and Twitter daily – so catch up with me there and let me know how things are going!

Until then…have love in your heart and remember everyone can use a little L Bow Room!

Your friend,


The L Bow Room’s HEAVY HIP HOP Playlist

Looking for some motivation to get moving!  The L Bow Room Presents the HEAVY HIP HOP Playlist for 2014!

Here is a hint for ya!  Save your new and favorite tunes for your WORKOUT PLAYLIST.  Make yourself have to exercise to listen!  May just give you that little bit of motivation you need!


The L Bow Room's Heavy Hip Hop Playlist 2014

The L Bow Room’s Heavy Hip Hop Playlist 2014

How Much Wine is Too Much?

Have you started to get that nagging feeling inside that you might be drinking to much wine?  Has it become something you do most nights if not every night?  Are you filling your glass all the way up?  Are you drinking more than one glass?  How much is too much?  How do you know when to cut back?

These are all questions I wish I would have had answered when I drank wine.  I’m not allowed to drink it anymore.  I abused my privileges and rehab took it away.

I’m not saying that you are going to become addicted to alcohol like I did.  However, you may bring on a lot of unwanted pounds and health concerns.  My hope is by educating you on the damage that can be done, by frequently drinking multiple servings of wine, that you can make a responsible decision on whether to cut back or quit all together.

Bad news first.

If you cry when you think about how much wine you drink, if you drink because you are depressed or stressed, if drinking that wine at night is the only thing you look forward to and that can make you feel better…then you need to quit today.  If you quit now before it gets out of hand you may be able to socially drink again in the future.  If not, you WILL begin to slowly spiral out of control.  Alcohol is a depressant and will only magnify any problems or hopeless feelings you may be dealing with.  You are also more likely to become addicted if you are using while struggling with depression or anxiety.  Stop today.  Find out what is bothering you and get the help you need to find solutions and put plans into action.

If you need help creating a plan to quit drinking or just want to talk – I am here to help.  Email me at

If you don’t believe you fall in that category and just enjoy drinking wine…let’s talk about what you may be doing to your body.

First, a serving size of wine is 5oz with 250z in a bottle.  If you are not confident on how much that is, please measure it out and take a look. It is about 1/2 a standard wine glass.  So if you are filling up your glass…you most likely are taking in 2 servings.

The recommended daily allowance for a female is 1 serving per day.

I know…you didn’t want to hear that.  You won’t like this either.  There are about 100 empty calories in a serving of wine.  So let’s say you drink 2.5 servings a day – that is 250 calories.  To me, that is 30 minutes on the treadmill.

But that isn’t even what really bothers me.

Your body metabolizes alcohol the EXACT SAME WAY that it does SUGAR!  Public enemy #1!  Sugar makes you gain weight, bottom line.

If you drink on a regular basis it is going to effect your metabolism!

You may not yet but you will gain weight.  If you keep drinking on a regular basis you are going to mess with your metabolism to the point where you will gain weight.  The best part is you are going to gain it right in your belly!  My metabolism took such a hit during my drinking that it was over a year before I got the weight off my midsection.  I was asked on a regular basis if I was pregnant.  Good times.

By drinking in excess you are also putting yourself at greater risk for diabetes, heart disease, and some cancers.

If cancer, diabetes, or heart disease runs in your family I strongly suggest you evaluate your drinking TODAY!

By drinking in excess you are adding years to your appearance.  Don’t believe me?  Stop drinking for 2 weeks and see the difference.

By drinking in excess you can possibly decrease your fertility.

By drinking in excess you put yourself at risk for Chronic Fatigue.  That means that you feel tired ALL THE TIME.  Sounds amazing!  No thanks.

I get it.  Wine is sexy and romantic.  Maybe once in awhile.  But you know what isn’t sexy?  A drunk lady with a pregnant looking belly that is tired all the time.  Get it under control.

Hopefully, this will inspire you to evaluate how much you are drinking during the week.  I suggest you write down how many servings and how often you are drinking them.  Once you have that information you can decide what is the best decision for you.

I’ll leave you with this…being in control of my life, having a healthy mind, body and spirit, and being present for those I love is better than any glass of wine I have ever had.






3 Ingredient Skinny Pumpkin Cake!

3 Ingredient Skinny Pumpkin Cake

As you know, I am very particular about the food I eat. I have used healthy eating to lose weight, quit my addictions, and go off antidepressants. With Thanksgiving approaching, I am already planning out what dishes I will indulge in from the Thanksgiving spread…and which I will not!

We will head to my Mother-In-Law’s for Thanksgiving, as we do every year. God Bless her…but she has not bought a ticket for the clean eating train just yet! There will be a lot of sugar and processed foods in her menu.

I know…I have heard it all.  “It’s a holiday, splurge!”.  Or “It’s just one day!”.

My answer is I DON’T CARE!

I am not going to eat food that I don’t enjoy and is not good for me just to be polite.  Maybe that makes me a bad person. I think it makes me a healthy person with good eating habits.

I am going to eat the food that is worth the calories and sugar TO ME or has some nutritional value.  This is easy with dinner, right?  Turkey, green beans, maybe a little sweet potatoes.  I’ll steal clear of the regular potatoes, canned cream corn, and dinner rolls.  But where the compromise gets tricky is dessert.

I love dessert.  Cake especially.  Cake is a regular part of any good cheat meal in my house.  Every Thanksgiving my Mother-In-Law buys a Banana Cream Pie and a Pumpkin Pie from the local casino bakery.  To me, store bought desserts means that “I HAVE NO IDEA WHAT I AM EATING!”  They can and will add anything they need to for the desired taste including TONS and TONS of addictive sugar!

So I came up with happy alternative, my 3 Ingredient Skinny Pumpkin Cake!  So moist and so delicious!


To prepare a 1-8″ cake round or 11×13″ sheet cake you will need:

1 Package Pumpkin Cake Mix (You can substitute Spice Cake if needed)

1 Can Organic Pumpkin Puree

1/2 Cup Water

1/2 Package Truwhip Natural Whipped Topping

Combine the cake mix, pumpkin puree, and water in a large bowl.  Bake at 350 degrees for 25-30 minutes.  Let cool.  Then spread 1/2 package of Truwhip as the topping.  Enjoy!

My sweet helper has all the sugar I need!

My sweet helper has all the sugar I need!


By Using Organic Pumpkin Puree I cut out all the extra preservatives and added sugar.  It is nothing but pumpkin!  That means only 7 grams of sugar per 1/2 cup of puree!  The Truwhip is an ALL NATURAL version of Cool Whip.  I can pronounce everything in it!  Best part is you walk away with only 2 grams of sugar per serving (2 tablespoons).

The cake in the photo is made with 2-8″ cake rounds, so double the recipe.  I still only used 1 package of Truwhip, with 1/2 in middle and 1/2 on top.  I did this not only for presentation value but also to feed a large number of people.  When I serve it I will only give 1 layer of the cake as a slice, so it looks similar to a serving of pumpkin pie.

With this GUILT FREE dessert I can walk away from Thanksgiving without any damage to my waistline or that heavy “I ate to much” feeling.   I am excited for you to give it a try!

Enjoy and Happy Thanksgiving!

Who are You Inviting to Thanksgiving? Defining Our Influences.

I love Thanksgiving.  It is my favorite Holiday and not just because of all the great food…but mainly due to the feeling of community I associate with it.

When I was growing up my family wasn’t big on Holidays.  Thanksgiving would have no family commitments or gatherings to look forward to.  Every year I would end up tagging along with anyone who would have me.

I remember one year I went to my dear friends the Houser’s house for Thanksgiving.  I remember that I was nervous to go because I wasn’t even sure that my friends (Eryn, Kelsey, and Shelby Houser) told their parents I was coming until the night before!  It made no difference. I showed up to a Thanksgiving celebration with what had to be 30 people!  There was such a feeling of belonging and acceptance.  I met so many new people that day that made me feel like they had known me all my life.

I remember thinking that was exactly how I wanted my Thanksgiving’s to be when I was older.  Anyone and everyone would be welcome at my house.  It would be a chance to talk and laugh and appreciate friends and family.

Surround Yourself

When I got sober I was taught to evaluate the type of people that I spend my time with.  I was told to spend time with those that lift you higher, support your goals, and want the very best for you.  In some ways, I felt I had to start from zero and add players to my roster…people who would be on my team.

Since I associate Thanksgiving with a time to celebrate my friends and influences, I decided to make a little game out of it.  “Who is Invited to My Thanksgiving.”  Whenever I come across someone who I want on my team…I think to myself “that person is totally invited to my Thanksgiving.”

I want my table filled with people whom I admire their characteristics, projects, or philosophy on life.  And so I made a little list for 2014 and I would like you to do the same.

Who do you feel you can benefit by knowing?  Who can you learn something new from?  Who inspires you?

Your guests can be anyone you know or possibly want to meet.

What I found was that the people that you would share your table with are the type of influences you want in your life.  You don’t necessarily want to BE them but there is something about them you admire.  Something that you want to build on in your own life.

So…who is it going to be?  LEAVE YOUR 5 GUESTS IN THE COMMENTS BELOW.  I am excited to hear!

Any guesses at mine?

Check out the video below to find out who I would like to share my Thanksgiving table with this year.  And of course, you are more than welcome to join us!

The Motivational Track for this topic is “Beautiful” from Eminem.  A beautiful song about truly getting to know your neighbors.


Motivational Music – Hot Pop 2014

To help keep you motivated at the gym, Costco, in the car, or just cleaning your house…the L Bow Room Presents their


Tracks from today’s hot Pop Artists that will help to keep you creative, keep your energy up, and your mind focused!

Listen and enjoy!

L Bow Room's Hot Pop Playlist 2014

L Bow Room’s Hot Pop Playlist 2014

The Secret To Personal Success

I found the secret to personal success.

How do you define success?

The definition that works for me is from Maya Angelou.  She said “Success is liking yourself, liking what you do, and how you do it.”

So how do we become successful at something? By exercising self control on a regular basis we will become stronger, happier, and more successful.  This is verified with scientific data in the recently released book “The Marshmallow Test, Mastering Self Control” by Walter Mischel.

The object of the study was the self control of preschool aged children.  The children were put in a room alone with a single marshmallow.  They were told that if they did not eat the marshmallow until the instructor returned, approximately 15 minutes, then they would be rewarded with a second marshmallow.  So the question was…eat one marshmallow now or two marshmallows later?

'Cause sometimes you just feel

They followed these same children through the years and what they found was amazing!

Children who were able to wait for the second marshmallow had better academics, more fulfilling careers, more money, were happy and healthier later in life.

Children who were unable to wait, or had a lack of self control, were more likely to battle addiction, obesity, and possible jail time.

The studies showed that people who link their own behavior to how hard they tried, how long they persisted, and how successful they were see themselves AS the positive outcome.  The satisfaction of delaying gratification, controlling our impulses, and meeting our goals becomes our reward and our success.

Self control is mandatory in the completion of long term goals and caring relationships.

We must train our brains to think of later, not now.  We have to believe in ourselves.  Self control involves strategies, insights, goals and motivation.  You need to have a plan in place to ensure that you will be able to resist temptation to quit.

Next time you are battling with yourself on whether to eat that, drink that, say that, save that, or buy that…ask yourself what will be best for your future self.   If you decide to wait and meet that goal you are going to feel stronger, happier, and more successful.  Every time you exercise self control it will get a little bit easier and you will become more and more of a total badass who is ready to take on the world.  Your strength will make any challenge seem manageable.  You will become invincible.

Self control has been my focus for the past 2.5 years.  It started in rehab for my alcohol addiction in 2012 and has been present everyday in my effort to shed my extra weight.  I can say from experience that by exercising self control and thinking of my future self I not only have increased my personal success rate dramatically but have become a happier and healthier person.

Thanks to my self control I can say I like myself again.  I did the work.  I met my goals.  No one can take that away from me.  I feel stronger and stronger everyday and will not run away from a challenge.  Self control is the secret to my success.

Make it the secret to yours.

The Motivational Track for this Vlog is “What You Waiting For” By Gwen Stefani.

For more information on the Marshmallow Challenge and to see my kids give it a try check out the video below.