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Healthy Thanksgiving

November 20th, 2014    Posted in Uncategorized

Most people gain weight between Thankgiving and Christmas.  That really isn’t the issue, the issue is most people that gain the weight between the holiday seasons don’t take it off and it just keeps accumulating until one day you wake up and wonder how you gained 30lbs.

Here are some tips to keep you healthy this Thanksgiving while still enjoying your favorite foods.

1.  Check out the buffet line before getting in line.   By checking out the food first you know what you want to put on your plate

2.  Pick your favorite Thanksgiving food and put that on your plate first.  (Mine is my mom’s stuffing….yum) Then look over the buffet table and think to yourself-what do I not really care if I eat?  (Mine is bread)  Whatever it is you decide DON’T put that on your plate.  I would rather eat 2 helpings of my mom’s stuffing then a piece of bread.  So decide where you want to “spend” your calories and where you don’t want to “spend your calories”

3.  Put something green on your plate.  Salad, brussel sprouts….something green to help get in your veggie count for the day.

4.  Don’t eat the pie crust.  Most of the calories in pie comes from the crust so if you want to have 2 pieces of pie, just don’t eat the crust and you will save yourself some calories.

I hope these tips will help you enjoy Thanksgiving and still have you fitting into your skinny jeans for Black Friday Shopping!


Happy Thanksgiving

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5 Ways You Can Make Supper Time Easier

November 13th, 2014    Posted in health, nutrition, personal training

The dreaded question, “What’s for supper?” as you look in the fridge and realize you don’t have anything to make or look at the clock and realize it’s already 6:30pm and you are too tired to make something so you pile in the car and go to the closest restaurant.  If that is you, these tips will help you to stop going out to eat and start eating at home.

Research has shown us that people who eat at home eat fewer calories per day then those people who eat out.  Most people eat out during the week because they don’t know what to cook at home or they don’t have the ingredients.  With a little bit of planning you can make supper at home quickly while saving yourself calories and money.

1.  Plan ahead.  Take 30 minutes 1 day a week and figure out what you are going to make each day.  Then write out your grocery list and go to the grocery store and buy what is on the list.  Now you have everything you need to make your meals.

2.  Make meals that will give you leftovers to eat for another night.  Examples-chili, chicken noodle soup, lasagna.

3. Use your crockpot.  Put some chicken broth in your crockpot and your protein, turn it on and it cooks while you are working.  A favorite at my house is shredded chicken.  Once you cook it you can use the shredded chicken in many different ways.  You can use it in tacos, sandwiches, on salads, in pasta…etc.

4. Buy precut veggies.  This will save you time when cooking, just open the bag and dump.

5.  Get your kids invovled.  Kids are more likely to eat healthy foods if they help prepare them.


Here is a quick and healthy recipe you can make in your crockpot:

From: Kraft Foods

2-1/2 lb.  boneless beef chuck roast, cut into 1-inch chunks
1/4 cup  A.1. Dry Rubs Garlic & Classic Herb
2 lb.  red potatoes (about 6), cut into 1-inch chunks
8 large  carrots, cut into 1-inch-thick slices
4 cloves  garlic, minced
1 can  (14-1/2 oz.) fat-free reduced-sodium beef broth
1/2 cup  Zesty Italian Dressing
1/3 cup  flour
1/3 cup  water


TOSS meat with Dry Rubs; place in slow cooker. Add all remaining ingredients except flour and water; stir gently. Cover with lid.

COOK on LOW 8 to 9 hours (or on HIGH 4 to 5 hours).

MIX flour and water until blended. Add to slow cooker; mix well. Cook, covered, on HIGH 15 min. or until sauce is slightly thickened.

Slow-Cooker Beef Stew recipe

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Halloween Tips and Tricks

October 30th, 2014    Posted in exercise, fitness, health, nutrition

Happy Halloween!

Halloween marks the unofficial start of the Holiday eating season!

Here are some tips and tricks you can use this Halloween to keep you in your skinny jeans.

Halloween Tips and Tricks

If you want more tips and tricks like us at




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Inches, pounds, % of body fat lost…etc

October 24th, 2014    Posted in Uncategorized

How do you measure weight loss?

There are many different ways to measure weight loss from very complicated ways only a medical professional can administate to weighing yourself on a scale.  Today I’m going to list the ones I prefer and are the easiest to access.

1. Bioelectrical impedance analysis.  BIA is a commonly used method for estimating body fat.   BIA is considered one of the most reliable and accessible methods of screening body fat.  BIA measures the impedance or resistance to the signal as it travels through the water that is found in muscle and fat.  This analysis can tell you body fat %, water %, how much muscle you have on your body and your weight. You can find this equipment in fitness centers and medical offices.

2.  By how your clothes fit.  I know there is no number for this way, but it is a good indicator if you are losing weight or gaining weight.

3.  Take measurements via a measuring tape.  Take measurements at specific spots on the body every 4 weeks to see how many inches you are losing.  This is a great way to see fat loss.  The video below shows you how to take your measurements.

4.  A Scale.  A scale can tell you how much you weigh but it doesn’t tell you anything else.  It can’t tell you what your body fat % is, it can’t tell you how much muscle you have and it can’t tell you if you have lost inches or not.

How to take your body measurements

As you can see there are many ways to track your weight-loss.  The best method would be the Bioelectrical impedance analysis.  If your gym does not have one then stick with taking your body measurements.  Every 4 weeks you can see how many inches you are losing, plus if you are gaining lean muscle you will be able to see that.



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Who needs cardio equipment?

October 3rd, 2014    Posted in Uncategorized

Cardio is not one size fits all.  I would say 99% of my clients do not like to run and they tell me that right away.  I am not a trainer who thinks people need to run to lose weight.  There are so many other ways to get in your cardio for weight loss and heart health.  Also, if you live in a climate like I do, you don’t want to go running outside when it’s -50 below out!

Here is a list of very effective cardio workouts you can do without any cardio equipment and without running.

Boxing-burns about 247 calories per 30 minutes

Battle Ropes-burns about 82 calories per 5 minutes

Jumping Rope-burns about 10 calories per minute

HIIT Workout-burns about 300 calories in 20 minutes

As you can see all these workouts don’t require a ton of time or much equipment.  When you are looking at getting your cardio workout in, don’t be afraid to incorporate other types of workouts that are just as effective or more effective then running.

Get out there and try a new cardio workout today!

If you want to learn more about how you can incorporate these types of workouts into your routine contact me at

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Greek Salad Mash-up

September 18th, 2014    Posted in Uncategorized

I have been trying out some new recipes lately and found one I had to share!

I call it the Tuna Greek Salad.  It is easy to make and very filling.  Here’s the recipe:

(I didn’t measure anything) Chop up some cherry tomatoes, cucumber, and olives.  Put them in a bowl.  Add 1 can of tuna, a sprinkle of feta cheese and a drizzle of olive oil.  Stir it up and enjoy!  This would be great in a pita too.


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5 Tips to Help You Stick to Your Diet

September 11th, 2014    Posted in Uncategorized

So many people start a diet and then stop the diet within months if not weeks of starting.  Here are 5 tips to help you stick to your diet so you can reach your goals.

1.  Stop calling it a diet.  A diet implies there is a stop date.  If you want to lose weight and keep it off, this is a lifestyle change.  Make small changes each week that you can implement into your lifestyle.  Example-drink more water, get more sleep, try a new food…etc


2.  Find an accountability buddy.  Whether it’s a spouse, friend, personal trainer…etc.  find someone who will hold you accountable and help you reach your goals.


3.  Find some kind of exercise that you like to do.  Some people like to run, others like to do yoga, and others like lifting weights.  Find something you like to do and do that.  Research has shown that if you find forms of exercise you like and do them, you are more likely to continue exercising once you have lost the weight.


4.  Try a new food.  Once a week try something you don’t think you like or have never tried before.  You just might find a new food you like.  You can also try cooking a food a new way.  Instead of steaming veggies, try grilling veggies.


5.  Give yourself a break!  The main reason people quit their “diet” is because they think they aren’t losing weight fast enough.  Remember this, did you put that weight on in 1 month?  NO, then why do you think you will lose it in 1 month?  A sustainable weight loss is 1 pound  a week, 2 pounds a week if you have  a lot to lose.  So, stick with it-remember is a lifestyle change.



I hope these tips help you stick with your weight loss goals.  If you want help with nutrition and exercise check out these programs at

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Q and A

August 29th, 2014    Posted in exercise, fitness, health, nutrition

For today’s post I decided to do a question and answer session.  I get asked a lot of questions and most of them are the same question just asked differently.  So, here are the top 3 questions I get asked the most and my answers.


1.  Can I spot reduce (I just want to lose weight in my legs or I want a smaller stomach)?

Answer: No.  You can’t spot reduce.  In order to have smaller legs or a stomach, you need to lose fat overall.  If you eat healthy and lift weights you will get your results.


2.  Why is my weight-loss program not working?

Answer:  There are a ton of reasons why a weight-loss program isn’t working for someone.  A few reasons: you aren’t eating enough calories, you aren’t eating the right kind of food, you aren’t lifting weights(this one is very true for females).  If you are on a weight-loss plan and not losing weight then track everything you put in your mouth for 1 week.  Most of the time we underestimate how many calories we are really eating and overestimate how much we are exercising.


3.  I do cardio 7 days a week and I don’t see any changes.  How can that be?

Answer: I wrote a blog post about this a while ago, check it out here for the answer


If you have any fitness or nutrition questions post them at  and I will try to respond as quickly as I can.



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5 Easy Food Swaps

August 21st, 2014    Posted in exercise, fitness, health, nutrition

This week we have been talking about food swaps.  Easy things we can do to help us live a healthier lifestyle.  So far the tips have been use applesauce in place of oil when baking, use other kinds of flour (whole wheat, almond…etc) when baking, and use greek yogurt in place of sour cream when making dips.

It really is as easy as these tips.  If you gradually change your eating habits you will lose weight, sleep better and feel healthier.  Here are 5 more swaps you can do today.

1.  When eating your veggies dip them in hummus instead of veggie dip.  My favorite hummus brand is Sabra.  I like the olive tapenade flavor.


2.  Try my FAVORITE pasta, Barilla Plus (it’s in a yellow box) in place of your regular pasta.  There is 14 grams of protein in 1 serving of Barilla Plus pasta!


3.  Replace the mayo on your sandwich with an avocado.  The avocado will give you healthy fat which is important for brain function.


4. Replace your white flour and grains with whole wheat.  Try brown rice instead of white rice and whole wheat bread instead of white bread.  Whole wheat does not spike your blood sugar as much as white flour does.  Plus, whole wheat flour has more fiber in it which we all need.

5.  Replace your high sugar yogurt with lower sugar yogurt or Greek yogurt.  Keep your yogurt at 10 grams of sugar or less.  If you are looking to add more protein to your diet go with Greek yogurt.


Share with us what your favorite food swaps are at

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Breakfast Recipe

August 7th, 2014    Posted in fitness, health, nutrition

Today I have an easy and healthy breakfast recipe for you.

I call it the Oatmeal Parfait:

Make 1 packet of unflavored, instant oatmeal with water according to package directions.  Once the oatmeal is cooked put half of the oatmeal in a parfait glass, then layer greek yogurt and berries, then another layer of oatmeal, greek yogurt, berries.


If you want more recipe and exercise tips go to or

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