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It is Halloween week which is often a time when people fall off track, but I know you are stronger than that!  You can prepare for a Healthy Halloween and enjoy the season and festivities on your terms! Check out these tools from the American Heart Association  to see which ones will help you stay on your health plan to reach your goals!   (Link to FULL article here) For the Trick-or-Treater Fill up first. What kid doesn’t want to eat their favorite candy right when it goes into their trick-or-treat bag? Having a healthy meal BEFORE your kids go trick-or-treating can reduce their temptation to snack while walking or to overindulge, because their tummies will be full. Bag it. Be sure to find the right size collection bag for your child and steer clear of the pillow case method. If you encourage your child to only take one piece of candy from each house, they’ll be able to visit more houses in the neighborhood. Get rid of it ! Worried you’ll have leftover Halloween candy ...

While bicep curls and squats are a good way to build muscle, if you are strapped for time or want to add some variety, try adding  a a couple of these full body movements to your fitness plans.  Here are 4 that are sure to get your heart pumping, muscles burning and goals achieved! 1.  Modified Burpee /Upright Row   If getting down to floor level is difficult, try starting on an elevated surface like a chair, couch, or bench. 2.  Squat / Overhead Press .   These can be done with dumb bells or a resistance band.  Beginners remember you don't have to be ins super shape to squat.  Just start where you are and do your best!  3.  Step Up Leg Lift/Bicep Curl.     Got stairs?  You can do this outside.  Just make sure you are on a flat surface.  Alternate leg lifts as you do a simple bicep curl. 4.  Inchworm  Push up   This will take some practice, and even if you don't quite get to a push up, the inchworm...

Simply put - a SCIENCE BASED, effective way to exercise your body in a short amount of time - and - no gym needed.  Sound to good to be true?  Not this time.  Here is the science behind it. What:   In 1996, Dr Izumi  Tabata and his team did research on two groups of athletes: one group trained at a moderate intensity level while the other group trained at a high intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The second  group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds (with 10 seconds of rest in between each set). Results:   Group one had increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle). Group two (Tabata protocol) showed much more increase in their aerobic system than group one, and increased their anaerobic system by 28 percent.   In conclusion, ...

*Comeback Update: Scale isn't budging, but I feel SO incredible!  I have the stamina and strength for a 15 minute mile (started at 20+), I am sleeping, and grief attacks are less frequent (but still tsunami-like in power).  I'm managing the thoughts/emotion train a bit better, and not letting the trolls have the driver's seat.  For the most part (hallelujah) persistence is working in my favor, and I am keeping the BED at bay by following a healthy plan of eating, and ENJOYING a splurge day free of guilt.  And...there is a little glimmer back in the far back of the room.  It fades in and ALMOST out, but never quite disappears.  I think it might be hope. This new journey has required the building of another bridge. I say bridge because weight loss and habit change sometimes feels like a river too big to cross easily and to deep to swim in.  This time around, I know more about bridge building, I am learning more, I am trusting the process more, I am resti...

Before I lost 115 pounds, I believed that true success was measured by losing the weight once, and then never looking back - abandoning that life, that body, and that person. Now, I believe that true success is found in accepting and loving ourselves at whatever size that body is and always opting for possibilities. I am starting a new journey. In 2013 I had some health related issues that triggered a 30 pound gain.  Just as I was getting those resolved, I became pregnant with my 2nd child.  I miscarried in January, and was pregnant again with my third baby in early March.  A daughter.  A beautiful precious girl with a full head of dark hair and a spunky non--conforming personality detectable in ultrasounds.  Since I had miscarried during exercise, I had convinced my brain that I had to take it easy with her to make sure she arrived healthy.  (Losing a baby really messes with you.)  Then, my sweet Willa arrived early in October and only gave us 8 days ...

I used to be sedentary.  Not even slightly active unless it was laundry day - I mean sedentary. Walking to my mailbox was a daily chore!  Ironically, I think my life now would make the past me tired just watching!  If you think you have to adopt a rigorous health plan or gym routine to make positive and lasting health changes, think again!  The smallest of changes can have a huge impact on your health - you can start by looking at your NEAT factors.  The term NEAT is an acronym for "non-exercise activity thermogenesis" or the scientific jabber for the everything we do that is not sleeping, eating, or sports-like exercise -  unintentional activity you do throughout the day.   Examples include walking to the store, changing the laundry, and whatever else keeps you from sitting on your kiester.   Research has shown that the  second you sit down: Calorie consumption drops to 1 calorie burnt per mi...

Top 10 ways to keep your Moxie - EVEN while on vacation! So how do you survive and ENJOY your vacation without abandoning your training program or leaving your Moxie tucked in your suitcase back in your hotel room?  Plan using my top 10 tried and true ideas: 1. Don’t abandon ship! Still track your food and journal.  Take a picture of your vision board to keep your goals in mind.   This is a lifestyle change, not a temporary thing .  You do it daily - and yes -even on vacation!    2. Check out restaurants ahead of time to see what your options are so you can start mentally planning your meals before you sit down.  Know how you want your food prepared and what to ask for “on the side.” 3.  If you are planning to splurge a certain location for dinner, plan the rest of your meals to be lighter .  Smaller breakfast and snacks throughout the day along with staying active will help you enjoy that meal without the guilt.   4.   Eat mod...

While the typical Thankgiving Dinner holds about 4000 calories, it doesn't have to be a day that throws your healthy eating plans off the table to make room for more pie or shifts your success in reverse.  Here are my tips in each area of a transformation to help you successfully ENJOY the day while staying FOCUSED on your healthy goals. 1.  Enjoy things in MODERATION.  If you already follow a healthy eating plan, today can be your free day where you still log your food, but choose to splurge.  Also, avoid the typical foods you can eat every day and choose the ones that are for the special occasion.  For instance, pass up the packaged side dishes or baked goods and go for the homemade roll and your mom's famous pumpkin cheese cake instead.  Concerned you can't choose just one?  Follow a three bite rule....enjoy three bites (each one about 25 calories) and then be ...

When I started my  journey I decided to become a "student" of the fitness and nutrition industry.  I  learned all I could by reading the works of others success stories and experts.  I learned so much!  So much is now available to you at your fingertips (thank you Google) to answer most any question you have or give you ideas to help your reach your goals. One of the most asked questions (and misunderstood areas) is resistance training.  Here are my favorite resources when it comes to learning and getting ideas when it comes to strengthening your already fabulous body! Don't feel intimidated by weight lifting....start learning and then go DO IT! Anytime Health     http://www.anytimehealth.com/fitness-basics Muscle & Strength    http://www.muscleandstrength.com/ Spark People     http://www.sparkpeople.com/resource/fitness_plan_generator.asp Body Building     http://www.bodybu...

"I am always doing that which I can not do, in order that I may learn how to do it.” Pablo Picasso When I started my journey- I knew absolutely nothing about weight lifting, cardiovascular health, or good nutrition.  Well, other than the the countless books and diet plans I had invested my money in and started ...but never finished.   Sound familiar?  I probably have them all, as I was always looking for "the" answer that would change my life.  That craziness stopped in 2007 when I decided to stop looking for the answers in others and start learning for myself.   I began with Weight Watchers and learned the basics of portion control and calories, and then expanded my knowledge by reading actual nutrition books and articles (blogs were not QUITE as reliable or plentiful as they are now).  I hired my trainer, Adam, who taught me weight lifting and cardio basics, and I asked him endless questions.  Relentless I was....curious and craving more knowledge a...

If you have EVER made a gym part of your weight loss/workout regiment, you have probably experienced it.  That uncomfortable feeling when the ultra-fit people begin talking and you wonder if you are in another world. I call it gym-timidation.  I know I have experienced it, and there have been many times I have wanted to quit because of it! I vividly recall my 275 pound self hobbling around the gym where I quite frankly felt that I did not "belong."  I was oversized on the equipment and out of breath, and he wants me to do what?  As my transformation began, no one else really talked to me, and I felt like I was at one of those "by special invitation only" parties with my trainer.  I felt like I didn't "deserve" to be there because I wasn't at the same "place" physically as 90% of those who walked through the door. I was convinced that everyone was watching me struggle through the workouts, and I felt like I was being judged....