Author Archive

Pancake Recipe

April 10th, 2014    Posted in exercise, fitness, health, nutrition, personal training

Pancakes are delicious on a Saturday morning, but when you are trying to lose weight those pancakes are not diet friendly…..until now!

In my business I help people learn how to lose weight without feeling deprived.  This pancake recipe I came up with after trying lots of other “protein pancake” recipes.  I couldn’t find one that tasted like an actually pancake, so if you have been looking for a way to make your pancakes healthier this is for you!


1 cup of oatmeal (uncooked)

1 cup of Bisquick (I use Bisquick Simply)

1 cup of fat-free milk

1 egg

1/2 scoop of protein powder

1 TBSP chia seeds or flax seeds

But everything in a bowl and mix up.  Cook on a medium-hot griddle until done.  Serve with syrup or try peanut butter and berries on top.  Makes 7 pancakes.  1 pancake is 115 calories.

This is what it’s all about, learning how to lose weight without feeling deprived.  It is a life style change.


I would love to hear what your favorite healthy recipes are.  Share with us at

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My top 3 tips

April 3rd, 2014    Posted in exercise, fitness, health, nutrition

We are wrapping up our 30 Days of Get Fit for Spring so I thought I would do a video for the last day.  It is my top 3 best tips that will keep you on track and help you up if you have fallen off the health wagon.

These tips are super easy to implement so I can’t wait to hear from you what your goals are!

Click 3 Top Tips to watch the video now!


Here are my 3 tips to keep you motivated:

1. Make an internal goal-meaning make your goal about YOU-get healthy for YOU, not for anyone else.

2. Find a buddy you can workout with and that you trust to pick you up when you fall down

3. Make a rewards board!!  Either on pinterest or a scrapbook page of what you are going to reward yourself with when you reach your goals…..mani/pedi, a vacation, new clothes….etc.


I love hearing from you so please share your tips and goals with us at

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Easy tips to cut 100 calories

March 26th, 2014    Posted in exercise, fitness, health, nutrition, personal training

5 Ways to cut 100 calories from your diet without even trying

If you are looking to lose weight or to just be healthy you may be sabotaging your success and not even know it.  Here are 5 super easy ways you can cut 100 calories a day from your diet (and you won’t even miss those extra 100 calories!)

1. Use mustard on your sandwich instead of mayo and save 180 calories

2. Order your coffee drinks with nonfat milk instead of 2% milk and save 100 calories

3. Have 1/2 cup of Edy’s Slow Churned Vanilla Bean Ice Cream instead of regular full fat ice cream and save 100+ calories

4. Chose balsamic vinaigrette dressing over Caeser dressing on your salad and save 150 calories

5. Order your coffee drink with no whip topping and save over 100+ calories

BONUS TIP: Eat your fruit for breakfast instead of drinking juice and you can easily save 60+ calories plus you will feel fuller because the whole fruit has more fiber in it then the juice.


I want to hear from you!!  What do you do to cut 100 calories from your diet?

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What are you rolling on?

March 20th, 2014    Posted in exercise, fitness, health, nutrition, personal training

When I’m at the gym, in between training sessions I foam roll.  I usually see people looking and wondering “what is she doing?”.  A foam roll is the piece of equipment in the gym that nobody is using and it’s usually in the corner tucked away (because no one is using it).

The foam roller is a form of self massage.  I think it is the BEST tool to help stretch your muscles and to help you recover after a hard workout.  You can use the foam roller to help get out  ”knots” in your muscles, to help your muscles recover faster after a hard workout or to help warm-up your muscles before you workout.

Foam rolling helps to relax the “knot” or tight muscle you have.  After you foam roll then stretch that same muscle to help lengthen and further stretch it.


You can click on the link below to watch a video on how to foam roll.  In this video I am showing how to foam roll your calves.  On my youtube channel I also show how to foam roll inner thighs and hamstrings.

Foam Rolling

If you are interested in getting your own foam rolling for at home (I highly recommend this) you can get this one I have at (click on the picture to view it in Amazon’s site)


Go forth and roll!


You can find more exercise tips and

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What I Eat

March 13th, 2014    Posted in exercise, fitness, health, nutrition, personal training

Being in this profession I get asked a lot of questions.  Everything from exercise, weight-loss, what I think of trendy diets, how to build muscle, how to lose weight quickly……but the question I get asked the most is “What do you eat?”

When I answer people are often surprised by what I say.  Sure I eat veggies, fruit, protein, but I also eat pizza, dessert and ice cream.  What I practice in my life is: everything in moderation.  I don’t eat dessert or pizza every night, maybe 1 time a week.  What I eat day in and day out is veggies, fruits, proteins and complex carbs (brown rice, oatmeal, 100% whole wheat).

When I mention that, I usually hear people say, that sounds boring, it’s too hard to cook all the time and/or eating healthy is too expensive.  So I took a picture of what I ate on a Tuesday for lunch…….it was none of those things……change your mindset and your body will change.

This is a baked sweet potato, veggie burger and 3 cups of mixed greens.  My veggie burger is Morning Star Roasted Garlic and Quinoa it takes 90 seconds to microwave.  The greens I just pulled out of the fridge and put them on my plate.  The sweet potato I did have to bake for 45 minutes, but I did it while I was working.  You could also bake it the night before or on the weekend then just reheat it when you are going to eat.

The meal cost me: $2.92 per serving!  That is cheaper then Hamburger Helper and even McDonald’s!!!!


All that is required to eat healthy is a little planning and a mindset change!  If you really want it, you can do it!

Make sure to share with us what you eat for lunch in the comment section or at

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5 Tips to avoid the fat traps at your local restaurant

March 6th, 2014    Posted in exercise, health, nutrition

How to avoid the fat traps at restaurants

Here are 5 tips to help you stick to your goal and still enjoy going out to eat.  These tips will help you avoid the fat traps and calorie bombs at your favorite restaurant.


1.  Just say NO to the bread basket.  Tell the waiter to not bring the bread basket to the table or if you are with people who want the bread basket, have the basket left at the opposite side of the table from where you are sitting and cover the bread with a napkin so you can’t see it.  Saying no to the bread basket will save you  a lot of calories


2. Share your entree.  As we all know restaurant portions are HUGE.  So share your entree with your spouse or a friend it will reduce your calories and your both saving money.


3. Pick dessert or a drink, but not both.


4. If you don’t want to share your entree, tell the waiter to bring you 1/2 of the dish and box up the other 1/2 for you to take home.


5. If you order a salad ask for your dressing on the side.  Typically restaurants put on a lot of extra dressing that you don’t need.  So by asking for it on the side you can control how much dressing you use on the salad.



I would love to hear what your tips are for navigating the calorie bombs at your favorite restaurant.  Share with us here or at


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5 Tips to Stop the Nighttime Munchies

February 13th, 2014    Posted in exercise, fitness, nutrition, personal training

We all get them………..the dreaded nighttime munchies. No matter what you reach for-cookies, chips, or bread it’s adding unwanted calories to your diet.  These 5 tips will help you from giving in to your nighttime munchies.


1.  Drink tea or water.  A majority of the time when you are feeling hungry at night, your body really isn’t hungry, it’s thirsty or you are bored.  So if you feel hungry drink some water or tea then see how you feel before you reach for food.

2.  Exercise-burn off some calories by doing yoga, Pilates or whatever your favorite exercise is

3. Go to bed.  If it is close to bedtime when you get the munchies, just go to bed.  Your body will thank you for the extra rest!

4. Get a hobby.  A majority of the time when we think we are hungry at night it’s because we are bored so get a hobby.  Try something new like knitting (you can’t eat when you have yarn wrapped around your hands!), read a great book, learn a new language, paint…etc

5.  Paint your nails………you can’t eat when your nails are wet!!


Try them all and then let us know which one works best for you!


If you want more health/fitness tips Like us on facebook at or at




Tone your hips

February 6th, 2014    Posted in Uncategorized

Tone your hips, outer thighs and middle with this 1 exercise!

Every woman I know tells me they want to tone their hips and get rid of their middle, well this exercise will do that.   This exercise will also strengthen your outer thigh.  Having a strong outer thigh may help reduce knee pain and/or knee injury.


Do this exercise 3-4 days a week.  Do 12 reps per leg.  Start with 1 set and work your way up to 3 sets.


Click below for a video of the exercise.


Side plank with Leg Lift


Here is how you do the exercise:

Lay on your left side on the floor-both legs straight (so your body forms a straight line).  Bend your left knee.  Keep your right leg straight and foot on the floor.  Lift your hips off the floor and hold it.  Then lift your right leg up and down (that’s 1 rep).  Aim for 12 reps.


Do this exercise and before you know it your hips and outer thighs will be slimmer!


Get more exercise tips at

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Super Bowl Recipe

January 30th, 2014    Posted in Uncategorized

Did you know that the Super Bowl is the 2nd biggest food day! (the 1st is Thanksgiving)  Not great news if you are trying to eat healthy, lose weight and stick to your New Year’s resolution.  The typical Super Bowl spread consists of high-fat food, sugary sauces and lots of salt.  I know it may taste good, but if you are looking to stick to your program you may feel like you can’t eat any of it.

Whether your team is in the big game or you’re just cheering for the commercials  here is a heathly, tasty recipe you can bring to the party.  Beware……no one will know it’s healthy and I would advise making a double or triple batch because once they eat 1, they will be coming back for more!


Crispy Chickpeas

1 can of chickpeas, rinsed and drained

2 TBSP chili powder

1 tsp olive oil.

In a bowl mix all ingredients together.  Lay chickpeas on a baking sheet and bake in the oven 350 degrees for 25 minutes.  Serve immediately.

They are crunchy on the outside and creamy on the inside.  A healthy alternative to chips.


If you are interested in more healthy recipes go to and

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3 Reasons Why Your Diet Isn’t Working

January 23rd, 2014    Posted in Uncategorized

Today I want to chat about why your diet isn’t working…………..not that your diet specifically isn’t working, just that if you are only dieting and not exercising you will not be able to get to your goal weight.

Why you ask?  Here’s 3 reasons why you have to incorporate exercise into your diet in order to meet your goals.


1.  We all know that in order to lose weight your body needs to burn more calories then you consume.  When you first start to diet you will probably see some weight loss without having to exercise.  That is because your body is so use to consuming so many calories that when you take some away it is already running on a defict.  This will only last for a little while though, usually 2-4 weeks.  By then your body is use to what you are doing and adjusts.  Then you hit a plateau………………………

2.  You just hit your first plateau, now what….well you can lower your calories more (which will probably backfire on you because if you eat too few calories your body won’t lose weight either) or you can incorporate exercise into your plan.  If you are a beginner, walking on the treadmill or riding the bike is a good place to start.  If you belong to a gym book a consult with a personal trainer and ask them to show you how to use the equipment.  Not only will you get out of your plateau quickly you are also strengthening your lungs and heart.

3.  Now, if you really want to change the way your body looks add strength training into your routine.  You will blast calories and sculpt lean muscle.  You may find you are able to eat more calories due to having more muscle and still lose weight.  I would highly recommend hiring a personal trainer, even just for a few sessions.  They can make show you what to do so you can get to your goal weight and lift weight properly.


Once you have hit your goal weight it is even more important to include exercise into your routine because it will help you maintain your weight.  I have seen MANY people think that once they hit their goal weight, they can stop exercising and it doesn’t work that way!  Those people are always back in the gym 6 months later with the weight they have put back on.

Make this year different…………keep the weight off by doing cardiovascular and strength training exercise AND watching your diet.


If you need help figuring out your plan or getting off your plateau.  Contact me to set up your FREE fitness blueprint at or message me at



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