Healthy Tips

Happy September!  I hope everyone had a great summer!  I sure did.  My husband and I just got back from the trip of a lifetime – a cruise to Alaska!  We were celebrating our 30th wedding anniversary.   The beauty of Alaska was indescribable, the downtime invaluable and the memories will be unforgettable. While I was…

“Motion is Lotion” is a direct quote from an orthopedic surgeon.  It’s as simple as that, he said, movement will increase the lubricating fluid (synovial fluid) that transports nutrients to the joint cartilage which is essential to keep them healthy. Ok, sounds simple so why don’t most of us do it?   I’m a personal trainer,…

One of the simplest things you can do to improve your health AND even lose some weight is to drink more water. Drinking water is like washing out your insides. Water cleanses your whole system, it fills you up and improves the function of all your tissues. The rule of thumb is to get 8,…

The holidays are over and if you are like the average American you packed on 7-10 pounds.   This is GREAT for my business!  Come January, I get lots of people willing to pay the extra money so I can help then exercise those pesky pounds off. We’re all friends so I am going to be…

I am bursting with pride over my client and Hidden Meadows neighbor, David Hoover.   David has an amazing transformation story that I just have to share with you. David had been in a horrific car accident when he was in his 20’s resulting in three spinal fusions.  He came to me to work on his…

Do the ones you can, 3 times a week.  Keep track and keep progressing! Warm up Low back with Pelvic Tilts Lie on your back with your knees bent.  Press your low back into the floor and tilt your pelvis forward.  Squeeze everything in your pelvis area for a count of 5 and then release,…

Last Fall I pulled by back right before we were about to host our monthly social group party. I was in a rush to get things done, lifting heavy objects, not using good form and then went to sweep my steps and “OWWWW”.   I threw the broom down and waddled to my foam roller but…

In my ideal world I have all day Sunday to cook and prepare meals for the week.   Every day I would have whole food lunches that I could just grab and go. For dinner there would be easy delicious, ready to go meals that would take minutes to prepare. Well, that RARELY happens.  Life just…

Just coming off my experiment with reducing foods that might cause me inflammation and gaining a few pounds on vacation, I set out to try something I have been hearing about since I took my course in Integrative Nutrition – Ketosis.  Your body is in a normal state of Ketosis when it does not have…

You are motivated to lose weight and jump right into an amazing exercise program that leaves you feeling GREAT.  After a few days or weeks you notice that the scale is heading in the wrong direction?  YIKES.  What now?   I see it all time and it happens to me too.  Please don’t let that pesky…

My weight would NOT budge even though I was eating healthy foods; whole grains, lots of veggies, real dairy, NO white sugar.  On top of that my knees were achy and I was struggling with a low back issue that would not go away.  I am blessed that I have not been diagnosed with an…

Have you been overwhelmed by all the crazy diets out there….Low Fat, Low Carb, Atkins, DASH, South Beach, Paleo, Raw, Vegan, Ketogenic, Gluten Free…it can make any persons head spin in an attempt to meet their health goals. In my effort to maintain my weight and to help my clients I have tried many of…

Merriam-Webster’s definition of health is – “the condition of being well or free from disease” The World Health Organization (WHO) expands this definition to “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.” This is one of my favorites in that it’s not about being free…

Stop right now and notice your posture.  I bet you are slouched over reading this article.   Now look over at your loved one or friend – see the same thing? We are becoming a nation of SLOUCHERS. I see it in my husband when he is working on his computer, I notice it in my…

I love Thanksgiving!  We get up early and put the turkey in the oven and by about 10 the entire house smells like heaven.  My mouth is watering just thinking about it. Family and friends come over and we spend the day cooking, catching up, eating, drinking and relaxing. When the dishes are done and…

Are you trying to lose weight and just can’t?   It could be something besides your nutrition and exercise.   My first recommendation to clients that just can’t seem to lose weight is to talk with their doctor.  It isn’t all about calories in vs calories out any more.   Especially for women, if your hormones are out…

This week I challenge you to ditch those sugary drinks!   Not only are they empty calories they are loaded with sugar. Just one drink and you’re over your daily sugar limit. Reminder; Men you should try to only get 9 teaspoons (36 grams) and women only 6 teaspoons (24 grams) per day. You do the math on sugary drinks; one…

Vacation Season is over and so is the excuse “I’m on vacation and deserve to eat whatever I want!”  If you are like many people that “whatever I want” is likely something loaded with SUGAR!   Unfortunately, this may have caused you to rouse the Sugar Monster.  Once that happens it might be difficult to get…

Thanksgiving is just around the corner.  Do you have your menu planned and your shopping list prepared?  (Check out my RECIPES if you don’t I have some great options for Healthier Thanksgiving dishes)  Smart choices at the grocery store are a key part of your healthy eating plans.  Here are a few tips to make…

Holiday parties are just around the corner. What will people who see you once a year think when you enter the room? How about: “Wow, she looks amazing”? Of course they will. Never mind those few pounds you might have put on. You’re going to look terrific because I am going to teach you a…