Seriously, you turn 40 you get this letter

Source -- The Inflamed Spleen

from your doctor that its time to come and get a mammogram. You have no idea what to expect. You know it a good idea to get them to spot breast cancer early (knock on wood they see nothing). But my goodness, NO one tells you what to expect except you’ll feel some pressure on your breast.

I’m here to tell you!

Yes there is pressure, but for the amount of time the technician touched my boobs, she should have left me a tip!  She was definitely rolling VIP! (more…)

I am totally into this new Nike Ad campaign. It makes me think of a conversation I had with my coach when I first started doing fitness competitions.  It was the end of the season and I was little disappointment in how I placed throughout the year. I booked an appointment with my  coach to talk about the year and what I could in the off season to improve my placings for the next year.  She looked at me and said these simple words that ROCKED and CHANGED my world.  She said to me did you do all you could do’ (more…)

I hear this all the time. We are all guilty of uttering this phrase. I want lose weight, but is it okay if I still have pancakes and bake apple pies on Sundays’ I mean they are homemade, not store or restaurant bought. If you are looking for me to validate this it AIN’T GONNA HAPPEN!  (more…)

This year you will set resolutions, you know that you will even though you VOWED never again.  You know deep

down you are setting a few.  Ok let’s call them goals instead of resolutions, I think everyone needs goals. (more…)

On my Facebook page, I have been doing the 12 days of Fitness, become a Fan so you can check out the first 9 days.

Day 10 — I  recently read a great book called “What Got You Here Won’t Get You There”  the author laid out 4 commitments that I am going to apply to fitness.

1. Let go of the past — forget what you tried in thast past, learn from them and then move on. The next step is to determine what are you going to do NOW to acheive your goals.
2. Tell the truth — look at yourself in the mirror every day and ask yourself, am I doing everthing I can do acheive my goals’ If you can honestly say that you are then you are on track, if you feel like there are a few more things you can do, then step it up! (more…)

1. Find a buddy — don’t go it alone, find someone who shares the same goals and team up. By teaming up you SHARE in the accountability, you’ll have someone to check in with and help keep you on track when you’re feeling low.  Need a buddy’ Let me know and I can help.
2. Clean out your cupboards — temptation lurks everywhere! Take your time and go through your cupboards and remove all tempting foods.  You’ll replace the junk with fruits, veggies, lean protein and dairy. Need a grocery list’ Shoot me an email and I’ll send you one to get started.
3. Find rewards outside of food — typically when we have a bad or good day, we eat or drink. Instead of reaching for food or drink try doing something else.  Feeling stressed, try a nice chair massage or go for a walk. Signed a new client call a friend and share the good news or step out of your office and give a big scream and a jump. Like those old Toyota commercials. Am I dating myself’
4. Set realistic goals — losing a large amount of weight in a short amount of time ain’t gonna happen.  (ie. losing 10 pounds in a week) Average weight loss is 1-2 pounds per week, base your goals with this in mind and give yourself a fighting chance.  Don’t set yourself up for failure.
5. Track what you eat — we have a way of either grossly over and/under estimating what we eat. When you write down EVERYTHING we put in our mouths it has  a positive  effect on our eating.  It shines the light on exactly what we are eating. The best FREE site to track your eating is myfitnesspal. Studies show that when you track your food you lose more weight than those who do not.
6. Have the right attitude — begin with the end in mind! Weight loss is 80% mental and 20% physical.  When you are having a bad day, instead on what you are giving up, focus on why you started this and what you want you want to get out of this.  When you can visualize your goal, you are more likely to obtain it.  If your goal doesn’t provide enough motivation think about changing it.

Yes, it’s that time of year. In just 30 days, we’ll start thinking about New Years Resolutions. Did you know that 71% of all resolutions makers fail make their resolutions’.  Here are the top 6 reasons why we fail to stick with our New Years Resolutions.

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Did you know that the average American will consume 3,000 calories and 229 grams of fat on Thanksgiving Day’ That can really derail your nutrition and workout plan. Here are the Top 5 Reasons to workout rather than doing typical Thanksgiving activities. (more…)

Here we are again, it’s November and we are on the starting line for the holiday mayhem. Each year you say this year will be different and then you get wrap up and STRESSED TO THE MAX!!! Here are 7 ways to reduce holiday stress. (more…)

This weekend I caught my 1st hopefully last cold of the year! I can trace this cold back to getting run down, I have been burning the candle at both ends and skimping on my sleep. Guess what it caught up with me! Here are 5 natural immune system boosters in case you’re someone is also burning the candle at both ends.

1. Eat more mushrooms and green leafy veggies. Research shows that increases your white blood cells (germ fighters) and potentially makes these white blood cells more resistant to cold/flu bacteria.
2. Be social. Having people to turn to during times of stress, reduces your chances of internalizing stress and breaking down your immune system.
3. Chicken soup. No one’s quite sure how chicken soup helps, its either the raising steam from the soup that opens your nasal passages or the hot liquid soothes your throat.
4. Add lemon. Lemons increase the PH acidity in your body making it a less hospitable environment for cold and flu germs to grow.
5. Rest. Get a good night sleep. Your body needs it. Sleep restores your body’s hormonal balance and recharges your batteries.  Studies show that people who don’t get at least 6-10 hours of sleep will be 3xs more likely to catch a cold.

So, take care of yourself, the holidays are fast approaching and blowing your nose at the dinner table is frowned upon. If you have any other suggestions, I would love to hear them, just write them in the comments below.

I know that I’m a FREAK about how long food stays in my fridge. My husband constantly makes fun of me because I FREEZE everything immediately. I hate to see food go to waste, because I couldn’t eat it before it went bad.

It’s National Clean Out Your Fridge Week and I wanted to share with you some quick tips around how long you should keep some popular food items.

• Eggs fresh in the shell – 3-5 weeks
• Poultry (cooked) – 3-4 days (raw) – 1-2 days
• Yogurt – 7-14 days

Here are just a few, are you looking for a specific food, check this database.

Well that great, I have a database that I can check my food, but what does best buy, best if used by and all that those terms mean.

1. Best Buy — the food manufacturer makes up this date. Basically it is still good, but it may have subtle changes. If anything smells or look funny DUMP in the trash immediately.
2. Sell Buy — this when the store should sell the product by. They say you can still use it, provided you use it by the Keep It Toss It Guidelines.
3. Expires on — the federal government mandates this and you will find this on mainly baby food products.

After you’ve tossed all your food be sure to wipe down the fridge and the condiments that you put back into the fridge.

If you are on a roll and want to clean out your pantry, check out this out.

I have had the pleasure of getting my hair done at Simply Erinn for as long as I can remember. She not only is a great hairdresser, she is a great person!  Every time I go into the salon we always talk about hair, men and workouts. On Monday, November 29th at 7pm I will be hosting a FREE Body Fat Loss Secrets at her salon.

We’ll be discussing the best ways to burn body fat and busting nutritional myths. If you are ready to feel great and look fabulous the time is NOW!