Do This Not That: Diet

For healthy weight loss, there should be some hard & fast rules… These things are OUT: Cutting out an entire macro group Going lower than 1000/day Eating food you hate Chasing the number on the scale Over Exercising to burn off excess calories Beating yourself up Changing habits & eating in a sustainable way? YES! … Continued

Eat This Not That: Fruit

I can’t eat fruit, it’s full of sugar! <- I often hear this from ladies… Sugar from fruit is different from processed sugars in sweets. Refined sugars are extracted from their source & have no nutritional value. They are associated with obesity, type 2 diabetes & heart disease. Natural sugars come with fiber, vitamins & … Continued

How to Lose Weight

Weight loss is simple, but not easy… Imagine if you just did the things that worked from the start… 1️Calorie deficit… 2️Adequate protein… 3️Being honest & consistent with nutrition… 4️Resistance training 3-4 times a week… 5️Easy movement like 10k steps a day… . Bonus tips: ✔️Be patient & don’t giving up… ✔️Stop looking for quick … Continued

Why You Need to Stop Dieting

Frustrated that your continued hard dieting efforts aren’t working? Stop working so hard! Your body isn’t designed to thrive on a low calorie for long periods of time. Your body is such a remarkable machine, it will just learn to get by on less. It’s called metabolic adaptation. Taking a diet break by increasing your … Continued

My Skin Cancer Update

The ‘C’ word is scary & humbling. It reminded me of my mortality & that our time is non-refundable. Thankfully my experience with cancer is of the skin cancer variety. I had biopsies & then his Photodynamic Red Light Therapy to kill dormant melanoma cells. So far so good! Skin cancer is very treatable, but … Continued

Case Study: Helen

Don’t get caught up on the number on the scale! Meet Helen – her weight has changed minimally but she’s lost 18 inches! Her body shape has changed & she is SO much stronger & more energized. She’s one busy, kind hearted soul. She’s a mother of 4 and grandmother of 4 who works full … Continued

Case Study: Judy

Self care is often put on the back burner. This was Judy’s problem… She was so busy serving others that she found herself overweight & unhappy. So she decided to get some support & so much has changed for her! She’s lost 35 lbs, but more importantly… Judy has regained her confidence & is now … Continued

Wanna Lose Your Menopause Belly? Avoid Doing This

Do the ‘one change challenge’ instead of trying to do too much too soon. Pick one thing to change this week… •Drink more water •Get to bed earlier •Add more protein to your meals •Start to move more •Say ‘No!’ more Transformation will come more slowly, but you’ll feel less overwhelm & changes are easier … Continued

Menopause? Don’t Buy These…

Save your money. Instead, invest it in education & accountability. Menopause is just a phase, like puberty that we just have to get through. We can make it easier by eating healthy foods, adding reasonable exercise, reducing stress & protecting sleep. No pill, powder or potion is gonna magically ‘cure’ menopause or make symptoms go … Continued

Eat in Hiding?

Guilt & shame are often associated with food & this can lead to weight gain. If you experience a lot of guilt with your eating habits, trying an intuitive approach to eating may help more than just your mindset Here are 6 tips to be a more mindful eater… Honor your hunger – Feed your … Continued