All Blog Posts (61)

If you’re sitting at a desk all day like most people, you are probably adding a lot of physical stress to your body.  Here are some simple tips to help make your workstation a healthier, more productive environment.

1.  Adjust Your Chair Height Relative to Your Keyboard

When you’re sitting at your desk typing,…

Before you reach for a sleep aid, make sure you’re not doing any of these things that keep you awake and disrupt your sleep/wake cycles.

Consume Caffeine

Did you know that caffeine has a half-life of about 6 hours?  That means if you drink a cup of coffee (a strong 8-ounce cup typically contains about 300 mg of caffeine) at 6…

To get the maximum fat-burning results in the least amount of time with my workouts I do circuit training.

With circuit training you rev up your metabolism and put your body in fat-blasting mode.  You not only build lean muscle with this style of training, but you boost your cardio respiratory function too. 

Here’s a sample of one of my personal circuit routines.  It consists of 5 compound exercises that are performed back-to-back with short rest periods in…

Grocery shopping used to be one of my least favorite things to do.  Even though I love to eat, taking the time out of my busy schedule to buy food was always stressful and something I would put off as long as I could—I would often wait until I had no food in my house before I thought about what to buy next. 

Of course, when you don’t have any healthy food on hand you resort to eating from vending machines and ordering take out, and it isn't long before you gain weight,…

Most people tell me that they just don’t have the time and energy to make healthy meals—that it’s too much work to cook.

As a woman who not only wants to eat healthy, but is also super-busy, I’m here to tell you, it’s actually quite simple and easy!  You just need to have a plan.

I’ve developed the routine of making a handful of different meals each week and rotating them—I find having this automatic…

As a health and fitness professional having worked with a lot of clients over the years, I’ve found that many people have digestive issues.

Poor digestion often manifests as gas, bloating, burping, reflux, bowel irregularity and abdominal distention.  But did you know that there are also some not-so-obvious signs of digestive dysfunction that could be making you feel bad?  For example, headaches, fatigue after eating, constant hunger pangs, and pain in your muscles, joints,…

If you're limited on time and you don't have access to a gym, here are four simple compound moves that you can do right at home.

All you need is a resistance band, stability ball and medicine ball or free weight. Make sure that you invest in quality equipment to ensure your safety.…

Have you thought about what you’re going to make for Easter?  Just because it's a holiday doesn't meant that you can't make a healthy meal.  Here’s a complete Easter dinner meal plan that is filled with healthy, yummy and easy recipes.  

APPETIZER

Deviled Eggs

Makes…

Here’s a list of my personal top 10 heath tips to help you look and feel your best!  These are all really simple steps that you can start implementing right away.

1. Start Your Day with 2 Glasses of Water

Right after you get up in the morning, drink two 8-ounce glasses of water.  By…

Need some quick, healthy meal ideas? 

Here’s a one-day sample meal plan of some of my personal favorite recipes.  All of these recipes use whole ingredients, and they are yummy, healthy and super-easy to make!  They are sure to keep you full and feeling good!

BREAKFAST

Very, Berry Smoothie  

Blend…

When you look at the ingredients in soda, at first glance, you might think ah, it’s not that bad for me.  I mean, there’s only six ingredients in coke:  carbonated water, high fructose corn syrup, caramel coloring, phosphoric acid, natural flavors, and caffeine.

I always tell my clients that a good rule of thumb when you’re deciding whether or not to eat something is being able to pronounce all of the ingredients on the label.  But, in this instance, I have to say that…

“I don’t have time to workout!” is the number one challenge I hear from people when it comes to exercise.

Well, if you’re one of those people who doesn’t have a lot of time to train each day, here’s a solution to your problem:  all you need is 10 minutes and a resistance band!

This workout routine consists…

A few years ago a dear friend bought me a candy dish that had this message painted on it:  “There’s nothing better than a good friend… except a good friend with chocolate!”

This gift was very fitting for me because I LOVED chocolate—I mean, I felt like I couldn't live without it!  I can admit this now, but the truth is, I was actually addicted to it.  Yes, I am a former chocoholic.  While I won’t deny that I have chocolate every now and then, I do not feel the need to…

It’s time to cast aside the Cheerios, instant oatmeal and pre-packaged breakfast bars, and start your day with REAL food!

If you want to be bursting with vitality and look and feel your absolute best, you MUST fuel your body with wholesome foods, especially at the start of your day. 

When you start your day with a balanced breakfast, consisting of healthy proteins, fats and carbs, you stoke your metabolism and boost your energy!

Below is my top…

There’s a big misconception that stretching is only for people who workout or people who are athletes.  And many people who do workout, don’t see the benefits of stretching. 

If you think that stretching is a waste of your time, I encourage you to keep reading because EVERONE benefits from stretching, whether you’re sitting at home or an office all day or you’re an athlete!

Why You Need to Stretch

While you don’t need to have the…

Do you know what triggers your snack attacks?  Answer these 5 questions to discover what kind of snacker you are.  Then learn some smart, simple, snacking  strategies to eliminate food cravings.

1.  You are most likely to have the desire to snack…

A.  When you are working in front of your…

I recently read a book called Begin with Yes, by Paul S. Boynton.  After reading the book, I felt so uplifted and inspired, that I wanted to share with you some of the key points that resonated with me.  But before I get to that, I just want to give you some backstory as to how I came upon this book.…

No need to get a membership at the gym to fulfill your goal to get fit!  With this workout all you need is a BOSU ball and some dumbbells.  And if you don’t have a BOSU, don’t worry about it—you can do all of these exercises without one—but I highly recommend that you get one because there are so many different exercises that you can do with it to improve your strength, core and balance. 

I want to warn you: this is a very challenging workout routine!  If you don’t have…

It’s no wonder people are so confused about how to eat right these days!  I recently found this meal plan in a “health” magazine that was created by a dietician.  While the meal plan isn’t completely atrocious, it’s not exactly as healthy as you might think.  So, I decided to take this so-called “healthy food plan” and revamp it to show you what a healthy daily food plan should really look like!…

When all you feel like doing is channel surfing, try these tricks to perk up your enthusiasm to exercise.   They are sure to get you off the couch!

Ditch the All or Nothing Mindset

Does this scenario sound familiar:  You set the goal to exercise three days per week. You do great for two weeks—never missing a session, then by…