Watch Now! On this episode my good friend 1 Fit Foodie joins me to talk about how to clean eating doesn’t have to be boring. We’ll talk about ingredient swaps, healthier options and more!  Grab your FREE recipes that we talked about right here!!!

I’m honored to have been selected as one of the coaches in this amazing event. If you are local to Boston and could use a little “free” coaching be sure to register for this awesome event.

Both top corporate executives and successful entrepreneurs attest to the important contribution that coaches have made to their success. The guidance of coaches can support your personal and professional growth and change, and on January 5th you can enjoy an evening of business networking plus “taste test” the tremendous value of coaches – Business, Career Transition, Marketing, Wellness, Executive, Style – and MORE!

Women and men entrepreneurs, business owners, corporate and independent professionals, and those in career (or LIFE!) transition – all are invited to attend!

The program will include:

• Informal business networking over complimentary light food.
• Coach Panel Discussion – Introduction to the Benefits of Coaches and Coaching
• Cook-off Begins! You select and sign-up for 2 to 3 timed coaching sessions
• Structured Business Networking, plus our Networking “Cheat Sheet” ensures you will make business connections.

When: Tuesday, January 5; [5:00] to [8:00]
Where: Constant Contact HQ
1601 Trapelo Rd. Great Room Waltham, MA 02451
Fee: Members – $20; Non members $25 until 12/27; $30 thereafter.

Register here

I asked 12 fitness pros how they manage to stay on track during the holidays. Listen to what my girl, Lisa Mustard has to say.

Just because there are holiday treats a plenty doesn’t mean I sacrifice my goals for a buffet:-) if I see somethingI really want I will work it into my nutrition plan for the day or week.

I’ve tried the white knuckle approach in the past (avoiding parties due to food temptations) and I’ve done the willy nilly approach (free for all!! Taste everything!) — neither worked out well–

Deciding ahead of time to stay compliant allows me flexibility and I feel better about my choices because I’m aware of them and why I choose what I choose.

I’ve evolved in to this approach for sure — I get a little bit better at it each yr:-)

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This holiday season I asked 12 fitness pros how they survived the holidays. Here’s how my good friend Lori Harder survives the holiday.

Stick to a budget. Before you go gift and food shopping, decide how much money you can afford to spend. Then stick to your budget. Don’t try to buy your joy with gifts and food.

This season is all about the moments in between our busy lives to connect with our loved ones.

Try these alternatives:

► Donate to a charity in someone’s name.
► Give homemade gifts such as a sugars scrub or your favorite oatmeal recipe in a cute jar!
► Start a family gift exchange.

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I asked 12 fitness pros, how they get through holidays. Carol Donahue shared this tip.

My stay sane trick is to write down 3 things that I am grateful or each night before bed.  It’s helps take the edge off of feeling so overwhelmed and takes me from the place of “not enough” (time, money, etc) to a place of plenty.  It’s really a simple but beautiful practice.

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I hear it all the time I have no willpower!! Not sure where this rumor/myth started but a lot of people are under the false impression that willpower is the most important thing you need to lose weight. Don’t get you wrong you need that drive, that hunger to be better than you were yesterday, but I’ll tell you having a healthy mindset is kick ass over anything else.  When you change the your mindset to drive your new lifestyle you will make better decisions without feeling like you’re depriving yourself. Let’s face it feeling deprived sucks and you’ll go back to your old habits.
There are a lot of aspects to a healthy mindset. Unfortunately most diet plans don’t take time to explain them and why they’re important, which is one of the main reasons people fail. How many of these apply to you’ And if they don’t, what can you do to change that’

1. You understand that it’s not just a diet, it’s a lifestyle change. Yes, eye roll, you hear this over and over again. I’m sure you will keep hearing this until it finally drops on your head like a coconut and finally say YES, this is how my life is now. If I make this my lifestyle I will no longer struggle or yo-you diet. You’re creating habits that you’ll keep with you for the rest of your life. For years we thought after we dropped the weight or inches, we could go right back to your old lifestyle. Well not to be sassy but how did that workout for you in the past. How long before you gained all of that weight back. When you read a diet plan think about if it’s something you can live with for the rest of your life or will you be waiting for that day where you can stop following the rules.
2. You know you’re so much more than a number.
   Focusing on scale weight will make you bat shit crazy! Stepping on the scale every day is dangerous. A lot of things will have an effect on your weight based on what you eat and how much water you retain, did you poop, are you getting your period. You may get excited to lose two pounds and realize that half of that was water weight when you check the next day and you’re up a pound again.
   Instead, focus on your non-scale changes. Get excited about losing an inch or being able to make it a little further in your workout without feeling tired or out of breath. The scale is just a number. It means nothing. Keep your focus on how your life is changing for the better!
3. You don’t deny yourself your favorite foods.
   Part of living with your new lifestyle is understanding you’re going to crave foods and if you deny those cravings you’re going to binge. Instead, indulge safely. Make lower calorie or healthier versions of the foods you crave or choose a smaller portion to satisfy the craving. I’m a sucker for Pinterest, they have so many AMAZING recipes that will simulate many different food choices or give you great suggestions for healthy food swaps.
4. You know that you shouldn’t just eat salads.
   I’m going to insert my own eye roll here. When I first started eating healthy so many of my friends and family  were like so are you going to eat like a rabbit. I’m seriously how healthy can salad be for you. Ummm you are very misinformed. I’ve been eating, clean for over a decade. Let me tell you I eat WAY more than I did when I was “dieting”. A healthy diet needs carbohydrates, protein, and fats. Cutting out all of one isn’t healthy. It’s about balance. You can’t just eat salad and greek yogurt all day every day. Take time to learn about proper nutrition.
5. You understand this isn’t an overnight thing.
   As a fitness professional nothing makes me more crazy than when I see this lose 100 pounds in 3 days. Sorry that’s not how it works. To build healthy habits and lose weight and inches TAKES TIME!!! Sadly it’s harder to lose weight than it is to gain it. Plus if you are someone who’s played the yo yo game for a long time, you body is like a stubborn 2 year old and will not give it to you as quickly as someone who has never dieted!!!
6. You motivate yourself and reach out for support when you need it.
   Losing weight is hard. It’s also exhausting. You need to keep yourself motivated. Before you start on this journey decide what make will keep you going’ You may have to do some trial and error to find what works for you to keep you motivated and excited about your journey. If you’re struggling, don’t be afraid to reach out for support.

For years, we’ve all been conditioned to reward all good things with food or booze!! Now if you are going down this healthy route how are you to reward yourself for all your hard work”

I’m a person who like rewards how about you’ Instead of focusing on a number on a scale, let’s work on another measure of success. Pick milestones that take the focus off of the number. Your weight will fluctuate a lot and isn’t really the best indicator of how your overall health is improving.

Think of milestones like losing inches on your waist, going a certain amount of days without skipping your workouts, being able to walk longer without being out of breath, or making it through a harder workout. When it comes to rewards, the best are ones that further your fitness goals.

Here are some great ideas for rewards to give yourself. Some may take time, others take money, others don’t take much of either. Pick something that you can really look forward to.

1. Buy a new fitness gadget that you’ve been interested in. Once you’ve been making it to your workouts regularly, how about investing in a heart rate monitor or fitness tracker‘ They can be great motivators and make for an awesome reward.
2. Sign up for a fun new exercise class. Maybe you’ve been wanting to do Zumba or bootcamp but couldn’t justify spending the money if you weren’t sure you were going to make the most use of it. Well, that makes it a great prize for making some progress because once you see that inch come off of your waist you’re going to want to keep pushing through.
3. Get a massage. When you’re new to exercise your body is going to get sore. It’s to be expected. Reward your hard work with a professional massage. Who knows’ Maybe you could make it recurring gift every time you go a certain length of time without skipping a workout.
4. Plan a family fitness activity. You could go for a walk, bike ride, hike or sign up for a 5k. It’s a great way to have fun with your kids or significant other but also stay active. Look at this as both a reward and a workout in one!
5. Sign up to do something you’ve always wanted to do such as rock climbing, sky diving, or kayaking. Getting adventurous is fun! You’re already doing something you never thought you’d do – losing that extra weight. Why not give something new a try’ I’m sure you’ve already got some great ideas in mind after reading this list. Pick something that moves you closer to your goals not further away but make sure it’s something you’re excited to work towards earning.

When it comes to weight loss, spending hours at the gym or getting into an at-home fitness regimen might not be for everyonee. Especially if you’re just getting started or  you might not be prepared or willing or ready to start regimented workouts. I also like walking for those who have hormonal imbalances. Walking is easy, low impact, and you don’t even need a whole lot of time to do it if you’ve got a busy schedule. If you’re looking to burn a few more calories during your next walk, try some of these tips to add to your exercise.

1. Try differing paces.
   One option is to start out your normal walking speed and slowly ramp up your pace until you’ve found somewhere comfortable that’s a little quicker or more deliberate than you normally walk and then bring it back down when you’ve had enough, varying your pace until you’ve finished your walk. You can fast walk to one tree and then slow walk  to the next and continue like that until you finish your walk.
2. Walk in different places.
   I love that I live near the Charles River in Boston, it’s an amazing place to go for walks. It’s never dull.  I do venture out to other places in the Boston area to meet up with friends, but it seems like all my walks center around water.  So i you are getting bored just circling the block a few times so try to plan out something new and different every once in a while if you have time. Pick a walking trail at a local park or find a nature trail in an outdoors or camping area that suits your level of activity. Having varied terrain like winding paths and hills can help you to work a little harder and also gives you some beautiful scenery to enjoy while you exercise.
3. Find some walking buddies or join a fitness/walking group.
   One of my favorite ways to catch up with my friends or to hold a business meeting is by going for a walk. I’ve also found that making dates with my husband has been a wonderful way to strengthen our relationship. Finding someone to walk with will help to keep you motivated while also bringing along some company to enjoy on your walks. Having someone to walk with can be just what you need to help you stay focused and, in some cases, might give you cause to walk longer or more often than you might have originally.
   Whether you’re on day one of your diet plan or you’re looking for something small you can add to your existing weight loss regimen, walking is a great and low impact choice to help you warm up or wind down.

[Tweet “Tweet: Burn more calories and make your walks more effective with these tips! #walking”]

When most people are looking to lose weight, one of the first things they do is cut out nutrients and one of them is FAT! If you do that it could easily have a disastrous effect on your health. You see just like carbohydrates there are good and bad fats that you can be putting into your body. Let’s take a look at the different kinds of fats and help you figure out which ones you should be watching and watching out for.

There are several different kinds of fats, some good and some absolutely horrible for you.  Here’s a look at the “bad” fats that you should be trying to avoid:

Trans Fats – These were created to keep foods from spoiling. They add an extra dose of hydrogen to an oil to make it more stable at room table. Once you ingest your body has no idea what to do with that extra hydrogen, it doesn’t break down in the body and is sent right to fat storage. These fats do absolutely nothing good for your body and increase your total cholesterol levels without adding any “good” cholesterol to your diet. For the most part these types of fats have been banned here in the US. You would typically find them in heavily in processed and fried foods.

Saturated Fat – These are found  in meat, seafood, and dairy products so they’re a lot tougher to avoid. You can skip out on some of them by opting for low or fat free dairy choices. You can also chose leaner cuts of meat.

These are the great fats that you should be looking to add to your diet if you want to stay healthy:

Monounsaturated Fats – These fats rich in HDL (good cholesterol) are commonly found in canola, olive, and peanut oil as well as nuts and seeds. You can also find them in the ever tasty avocado. Canola and olive oils are fantastic healthy choices for cooking oils that add flavor without hurting your diet.

Polyunsaturated Fats – These guys are found in nuts, seeds, and vegetable oils and do a great job of lowering your total cholesterol levels. They also cover omega-3/6 fatty acids found in fish.

Omega-3 Fatty Acids – Omega-3 fatty acids are often referred to as essential fatty acids because our bodies don’t produce them on our own which is why you see them so commonly in supplements. They help to lower your blood pressure and reduce clotting while also fighting against inflammation. You won’t find them in just fish either, you can also find them in some vegetable oil  and even walnuts!

I encourage all my clients to add in good fats to their diets. Good fats are good for your joints, skin (less wrinkles =)) and hair. Many of you probably just add in Olive oil and eat nuts and nut butters. I encourage you to give other oils a try. The best choices for you any oil other than olive, canola, vegetable or soy. Hang out in your oil aisle and find some goodies.

Keeping a close watch on your fats and maintaining a healthy balance of good fats while eliminating and reducing the bad ones will really help you reach your weight loss goals.

I’d love to hear your favorite oils, please leave me a comment below.

[Tweet “#Healthy fats are essential to a healthy diet and real weight loss.”]

Watching the foods you eat can go a long way in helping you reach your weight loss goals. One of the first things I ask my clients to do is to take a long,

hard look at the nutritional facts of your favorite foods, snacks, and drinks. When you do that the amount of sugar contained in each of them  might surprise you. If you’re looking to cut more sugar out of your diet, consider whether or not you can live without some of the things on this list. Below are some obvious ones, really take a look at your current foods and see where else there is ADDED sugar. We don’t want to eliminate natural sugars.

1. Soda/Pop — I know duh right, but sometimes it’s a nice reminder! Now some of you may say that you drink, “diet/zero” versions of soda still should work on cutting it out. Sure no calories but they are LOADED with artificial sweeteners that might not be what you want to put into your body.

2. Concentrated/Fruit Juices — It’s fruit right. Yes, but it so PROCESSED that what once a healthy thing has been pulverized into smithereens. There is nothing left of value. If you absolutely can’t live without juice, opt for fresh fruit juices or ones that you make at home and always be sure to read up on your nutrition facts so you know what you’re getting yourself into before you drink.

3. Starchy Foods —  Most thing of eliminating just sugar BUT the carbohydrates in foods like breads, pastas, and potatoes break down over time into, you guessed it, sugar! The foods I mentioned before are the big offenders, but you should also watch out for foods like cereals and anything with grains in it.

The key to keeping a healthy, balanced diet is being informed so the next time you’re in your cupboards or at the store be sure to read the nutritional facts section of some of your favorite snacks or meals before the next time you decide to eat.

[Tweet “Cutting down on #sugar is not only great for your health but will help you lose weight.”]

Tweet: Pico de Gallo can be a lifesaver when #dieting!

It’s a low calorie and healthy topping for salads and more. When I was doing fitness competitions as I got closer to show my food choices became very
limited. I needed something to zest up my foods so I wasn’t SO BORED!  needed a way to add flavor without adding calories. Then it came to me…. Pico de Gallo! It’s fresh, full of veggies and it tastes great! I top my salad with some grilled chicken and Pico de Gallo and BOOM healthy lunch. I can use it on my eggs or other lean proteins.

Ingredients

• 2 medium tomatoes, diced
• 2 medium white onions, chopped
• 1 fresh jalapeno, deseeded and chopped (use more or less based on how much spice you like)
• 5 sprigs of cilantro, chopped
• 3 green onions, chopped
• 1/4 tsp fresh garlic, minced
• 1/2 tsp garlic powder
• Juice of a lime

Instructions

1. Put the tomatoes, onion, jalapeno, cilantro, green onions, and fresh garlic into a bowl.
2. Pour lime juice over the mixture.
3. Add the garlic powder and mix everything well.
4. Cover and chill in the refrigerator for at least 30 minutes.

Filling your meals with spicy and flavorful food will boost your metabolism, help you manage your portions better, and make you look forward to our meals! This cumin chicken is so easy to make and you can reduce the spice factor by changing to a mild hot sauce (or ramp it up with a spicier hot sauce).

It’s great topped with chopped avocado or homemade guacamole and Pico de Gallo!

Ingredients

• 3 tsp cumin
• 1/2 tsp garlic salt
• 1/2 tsp onion powder
• 1/4 tsp chili powder
• 4 skinless, boneless chicken breast
• 1 tbsp canola oil
• 1/2 cup hot sauce
• 1/4 cup water
• 1 chicken bouillon cube

Instructions

1. Combine 2 tsp cumin in a bowl with the garlic salt, onion powder, and chili powder.
2. Sprinkle the cumin mixture onto both sides of each piece of chicken and rub it all over to cover.
3. Brown the chicken over medium heat in a skillet with the oil.*
4. Mix the hot sauce, water, bouillon, and 1 tsp cumin in a bowl and pour over the chicken.
5. Bring to a boil, cover, and reduce heat.
6. Cook until chicken is no longer pink in the middle. This should take around 10 minutes.
7. Remove the chicken and cook the sauce on medium-high heat until thickened. Drizzle over the chicken.

I’ve also grilled this. I took the oil and put it in the ingredients from number 1.  Rubbed them on the chicken and then put on the grill. You can also do the same thing and bake the chicken.  All very flavorful.

[Tweet “Spicy food is great for your metabolism as well as keeping your appetite at bay. Try this flavorful cumin #chicken!”]

Would you like more recipes‘