Tag Archives: nutrition

What could you do differently to get better results?

I’m a HUGE fan of tweaking and playing with the variables in our lives – and our minds – in order to get the results we really want out of life.
Have you considered this?
How could we settle or complacency in any area of our lives if we realize that anything and everything is possible and within our very own reaches?
I mean, if something isn’t “working” – and “working” being defined as, resulting in what we want in our lives – why would we stay attached to the things that are not giving us the results we are really wanting?
The process of change starts when our desire for better outweighs our desire to stay the same. Sometimes fear and other factors can cause us to desire stay the same.
But at some point, there is a point when we get to, “I am FED UP with getting less than what I want,” and then we do something about it.
Maybe we have to make drastic changes. Maybe we need to make a few minor adjustments. Either way, change has to take place.
What in your life, your health, your fitness, your wellness, do you need to tweak to improve your satisfaction and benefit from it? What can you do TODAY to set in motion a chain of events that will put you in the place (or really close to it, at least) a year from now?
Remember, change takes time and patience. But it all starts with the mental shift!


Tips for Dining Out!

Ever go out to a restaurant and wonder what it is that could be the healthiest thing on the menu? Don’t want to feel limited to just salads all the time? How healthy are the salads, anyways?
The American Heart Association has published a series of resources for tips on dining out. Check them out here!

When Will it Get Easier??

I get this question often from clients: “when will it get easier?”
Well, first, I must say, that I LOVE this question.
Why? Why would I adore this question? Because it means the client is thinking far enough ahead of implementing a particular change that they are concerned about their willpower to continue with it/keep up with it.
It’s a beautiful question to ask, and a beautiful place to be.
The answer varies form person to person, but, allow me to give you my general answer to this question, in hopes that it helps you along your personal journey of health, fitness, and wellness ..
It will get easier when you enjoy the process and stop thinking about it. 
Think about it – in terms of time being relative and either expanding or contracting – when does time go the fastest? When you’re having the best time, right? And when does it contract and seem to take absolutely forever, crawling at a snail’s pace? When you’re doing something you’re forcing yourself to do, in excruciating painful-like fashion.
Yes, the same rule applies to health, fitness, wellness, and all of life.
This is one of the reasons why I began doing what I do now – being a health/fitness coach – the fact that these wonderful life principles are transferable to all areas of life!
So, relax a little, sit back and enjoy the ride – seek ways to move that you enjoy, and/or seek enjoyment in the ways you move – either way, this will help it to become a more welcome addition and integration into your life.

How to Find Local Restaurants with Healthy Meal Options

Did you know there was a resource for finding local restaurants with healthy meal options? Check it out here!

It will be great to see even more restaurants filter into this list! It’s also a great resource when traveling.

Movement is Powerful!

I shared a post on social media the other day that I thought to share with you here. I hope your dayImage is going wonderfully!
“Movement is powerful.
Movement can fuel all of your life. I don’t care what t is – walking, dancing, yoga, lifting, swinging heavy stuff around .. we always feel better when we do it.
It raises our frequency.
We were not meant to be sedentary, stationary creatures.
Movement can clear your mind, alter your mood, discipline your focus, and all-around make your life better.
How can you move today?
Can I help you break inertia to get moving, either for the first time, or again? I’m currently looking for a few new clients to work with that are ready to make a change.
I’m offering a handful of free transformation sessions to find the right ones to work with. To apply, go here: http://bit.ly/2enh3ZW.
There’s no time like right now.
Do it for you!”

Formula for Success

Attitude + action = results


Have you seen this before? All success starts first in the mind, or, going even deeper, in our spirit. We must first have to believe that it is possible. Seeing is not believing, per se, it is believing that is seeing. Both are true.


Consider when you were once getting a new car. When you were searching or maybe already in the buying process, you probably started to see that car everywhere, right? Weren’t those cars there all along? Yes – they were. But now, you’re noticing them because you’re focusing on them.


This principle is the same with anything we wish to create in our lives.


If you want to accomplish anything, allow yourself to daydream about it! Experience it as much as you can with as many senses as you can. Believe that it is not only possible, but that it is possible FOR YOU!


When we focus on what we want with the right can-do attitude, this is where rubber meets road and we automatically, without even tangibly thinking about it again, we will begin to see the opportunities around us and take the actions we need to take to get there.


The mind is like a camera – what we focus on is what we get.


What do you want to accomplish? With your health, wellness, and life? What steps can you take towards it today, right now?


Nutrition on the Go

It can be difficult to change to healthier eating habits when living a busy, hectic life. Rutgers published a study targeting this topic specifically.

Check out this article from naturallysavvy.com for 13 Healthy Eating Tips for a Busy Lifestyle! See what you could incorporate into your life this week 🙂

Why include a cool-down to your workout?

Last week we were talking about the benefits of a warm-up. Now let’s discuss the benefits of a cool-down to your workout, and a good process to follow to do so ..


Benefits of a Cool-Down:
  • Provides the body with a smooth transition from exercise back to a steady state of rest
    • Reduce heart and breathing rates
    • Gradually cool body temperature
    • Return muscles to their optimal length-tension relationships
    • Prevent venous pooling of blood in the lower extremities (which could cause dizziness or possible fainting)
    • Restore physiologic systems close to baseline
Suggested cool-down activities:
  • Cardiorespiratory exercise – 5-10 minutes
    • Example: treadmill, stationary bicycle, StairClimber, rower, elliptical trainer
  • Self-myofascial release (foam rolling) – 30 seconds for each muscle
    • Example: gastrocnemius/soleus (calves), adductors (inner thighs), tensor fascia latae (outer hips), latissimus dorsi (back)
  • Static stretching – 30 seconds for each muscle
    • Why? Lengthen muscles back to their optimal length-tension relationships, promoting optimal joint range of motion
    • Example: gastrocnemius/soleus (calves), adductors (inner thighs), tensor fascia latae (outer hips), latissimus dorsi (back)
Try this process at the end of your next workout! I am here to help you get the absolute most from your time spent exercising.

Why seek advice?

We all have a number of areas we would consider ourselves to be competent and/or an expert in, right? Maybe it’s our job, maybe it’s how we run our lives or take care of our family. We could tell all the ins and outs of how to navigate what to do.

When it comes to adding new areas of expertise, like our own health, for example, it’s wise to seek out someone who has credentials and experience to help us make it happen. With all the information out there, it’s easy to get lost and spend a whole lot of time figuring it out. Is there an easier way?


When I wanted to learn more about how to run my own business more effectively, I sought out a business coach in my industry. I wish I’d done it sooner! I spent a lot of time and energy figuring out things that didn’t work so well for me.

I recommend the same for you! Instead of taking the time and energy to figure out trial and error, hire a coach!

In my line of work, I do define a health coach quite differently than I would define a personal trainer. Health coaches are more encompassing, take all of life into consideration, and work with the unique life variables you have to get you to where you want to go with your health.

Do you have a health concern you want to take care of, like lowering your blood pressure? Do you want to have more energy for all the things you need and want to do in your day? Do you want to be more confident and comfortable in your skin?

Click here to apply for a free 15-minute coaching call with me. Let’s explore if I can help get you there!


Video – Personal Transformation and your health/fitness/wellness

The other night I hopped on to Facebook live and shared about personal transformation and your health/fitness/wellness.

If you missed it, I uploaded it to YouTube for you! Watch it here.

Here’s the key points:
  1. Believing that it is possible FOR YOU
  2. Being willing to let go of your preconceived notions and do what it takes to embrace the change, to do the work, and particularly the internal work to grow yourself into the person you always want to show up as/really want to be
  3. Doing it
    1. Vision
    2. Goal
    3. Game plan
    4. Daily action
    5. Seek out resources
      1. People
      2. Info
I hope this is helpful for you, the process and principles are applicable to every area of life! When we get to that place of absolutely being ready to make a decision, a change, that is a magical place! 😀

Have an amazing day and weekend!
And, Happy St Patty’s! Be safe and well.