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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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5 Tips to Help You Lose Weight

July 31st, 2014    Posted in exercise, fitness, health, nutrition, personal training

Everyone wants a quick fix, the magic pill to help them lose weight…..well sorry to tell you the ONLY thing that works is eating healthy and exercising.  So here are 5 EASY things you can do today to start losing weight.


1. Drink water.  Water fills you up (so you feel less hungry) plus it makes your skin glow.   If you don’t like drinking water add lemon, lime or orange slices to flavor the water.


2. Eat on smaller plates.  Most of us put our meal on HUGE plates and think we have to fill the plate up.  If you do this you could be eating 3-4 times the serving sizes you should be.  To start eating smaller amounts of food, eat on smaller plates-even if you fill it up it won’t be as much as on a HUGE plate.


3.  Incorporate protein and fiber at every snack and meal.  Protein and fiber help you lose weight and typically is less calories per serving then starchy carbs  (like crackers, chips, cookies)


4.  Go for a walk.  After supper take a family walk or over lunch break head outside with a co-worker to get in your walk for the day.


5.  Start small.  Try incorporating 1 or 2 of these tips into your week.  The next week incorporate 1 or 2 more tips.  Don’t try to change everything in 1 day.  If you do that you are setting yourself up for failure.  Take small steps and enjoy the journey.

I would love to hear your weight-loss tips.  Share them with us at


If you have any questions, please let me know.  I am here to help you on your weight-loss journey!



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Island Smoothie

July 24th, 2014    Posted in exercise, fitness, health, nutrition

I have been wanting to try coconut water for a while now so when I saw these cartons of it at my grocery store I thought why not try it in a smoothie.  This smoothie reminds me of the beach, so blend it up and enjoy!


Island Smoothie

4oz of coconut water

1 scoop of vanilla protein powder

3oz of yogurt

1 cup of frozen strawberries

Blend together.

This smoothie is low in calories and a great source of protein and potassium.

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