How to Get Back on Track with Eating Habits!

When most people talk about a “diet,” what they’re really referring to is a change in their eating habits. A diet is a conscious choice to avoid some foods and focus on others. 

Diets try to provide a structure around this change in habits. Some focus on counting calories, while others implore you to eat specific types of food. But, at root, the psychology is the same – you’re abandoning your old eating patterns and trying to do something new. 

The problem is that it can be so easy to slip back into old habits. Life is hard, and at the end of a busy week, it’s all too easy to pick up the phone and order a pizza. We’ve all been there. 

If you’ve fallen off the diet wagon after a vacation or tough week, don’t despair. Here are some of the ways that you can get back on track. 

Don’t Blame Yourself


Many of us have made food into a barometer of our moral worth as human beings. We eat a donut, and we tell ourselves that we’ve done something bad and that we should feel guilty. Or we eat an apple and then pat ourselves on the back for doing something “good.” 

The problem with these labels is that they aren’t true and can be counterproductive. If you eat a bag of chips and then label it as “bad,” you end up feeling guilty about something that has no moral content. 

The healthiest approach to diets is to accept that you’re a fallible human who is going to deviate from perfection from time to time. That’s normal. What’s not normal is sticking to a Spartan diet no matter what the circumstances of your life, starving yourself if you have to. 

Learn Your Diet Inside Out

Behind every diet, there’s usually a rationale. It’s a good idea, therefore, to learn your diet and why the original authors decided to create it. Getting the keto diet explained, for instance, lets you understand who it’s for and who can benefit. 


The problem with many so-called diets out there is that they are trying to achieve different things. Some diets are all about making quick changes to your appearance or dropping twenty pounds in a month so that you can fit into your wedding dress. Others are all about long-term lifestyle change: they’re not actually diets at all, but different patterns of eating you’ll adopt forever. You might not need to get back on track, therefore, if the goal of the diet diverges from your goals. 

Always Consider The Big Picture

When it comes to health and longevity, it’s the big picture that matters most. It’s what you eat day in, day out that counts. Eating a slice of pizza at the weekend or snacking on chips on a Wednesday lunchtime isn’t going to have severe ramifications for your long-term well-being. When on a diet, always look at the big picture and don’t sweat the small stuff. If you eat right 80 percent of the time, then you can afford to be naughty for 20 percent. 

Stuck on the Sidelines: Avoiding Depression When You Can’t Train

Whether you’re training for an event, trying to tone up for summer, or just sticking to a fitness regime to support a healthy lifestyle, getting injured is a big kick in the teeth. But, unfortunately, it’s something that happens to most of us at some point. We get injured playing team sports, we strain something at the gym after not warming up correctly, or perhaps most annoyingly we pull a muscle or overstretch our back playing with the kids, or even getting out of bed in the morning. No matter how fit you are, or how much you try to avoid them, injuries happen.

When they do, it’s important that you give your body the rest and treatment that it needs to recover, without rushing yourself and making things worse. But, it’s also essential that you take time to think about your mental health. If exercise plays a big part in your typical routine, you’ve probably been reaping the metal health rewards that come with it. Regular exercise gets you out of the house, meeting people and avoiding isolation. It boosts your confidence and serotonin levels, helping you to prevent depression and combat other mental health issues. It makes you feel good about yourself, and a strong mind often accompanies a healthy body. The loss of these benefits, being stuck at home resting more, and feeling down about a halt in your progress, can all contribute to feelings of depression and a loss of confidence. So, let’s take a look at some ways to take care of your mental health while you recover.

Look After Your Body

There’s often a temptation to rush back to the gym as soon as this feels better. But, pushing too hard will only make you feel worse. To look after your mind, you also need to look after your body. See orthopedic physician associates for help building a new training plan or advice on your recovery, and at least you’ll know that you are doing the right thing.

Get Out

The worst thing that you can do when you are sore and upset is sitting at home on your own all of the time — of course, a day here and there chilling in your PJs, watching Netflix won’t hurt if that’s what you want. But, if you start to feel down, or lonely, get out. Go for a walk if you can, head to your local library or community center, meet up with friends and even go to the gym to see your friends there.

Try a New Hobby

Some injuries will still allow you to exercise other areas of your body. It might be a great time to try swimming or yoga, that won’t put as much pressure on your joints. If you can’t exercise at all, try something completely different like photography or writing. Anything that occupies your mind is excellent, and being able to track your progress, hit goals and see improvement will help to boost your confidence and self-esteem, just like exercise does.

Give Yourself Grace

Realize that injuries happen. You need to give yourself high time and grace to heal.

Have you ever suffered an injury? How did you recover?

Get Yourself to the Greek (#GreekGodsAtGiant)

When I started learning about healthier foods and incorporating them into my family’s bellies, one of the first foods that I fell in love with was Greek yogurt.

If Greek yogurt isn’t a staple in your fridge yet, let me share some of the reasons why you need to get yourself to the Greek (or at least your local Giant food store).

Read on for an awesome coupon!

Why Is Greek Yogurt Great for You?

There are a ton of health benefits in Greek Yogurt. For starters, it’s an incredible source of protein. With all the protein you get from this type of yogurt, you will stay full longer and may decrease your appetite. Protein is also necessary if you’re looking to build more muscle.

Greek yogurt is also a great source of calcium and probiotics. We know that calcium is necessary for bone health. And probiotics are the good bacteria that aid in a healthy gut.

Is All Greek Yogurt Created Equal?

In short, no. For starters, many companies will label their containers as “Greek-style” which basically says “it looks like it”. These can be super misleading especially to people who are new to the game. (This actually infuriates me because so many people want to fuel their bodies with healthier options and they trust companies who are essentially lying to them just to get their business. Don’t get me started on “low-fat” labels that are full of hidden sugars!). But that’s an entirely different post!

Real Greek yogurt is low in sugar. When it becomes flavor filled containers, the sugar content increases exponentially. That’s why it’s best to buy plain Greek yogurt and add in fruits or pure vanilla extract at home for extra flavor.

Now, for the Deal!

If you want a great deal on a great Greek yogurt, you’re in luck! I have a printable coupon available to all my readers for $1 off a 24 or 32 oz. container of Greek Gods yogurt. (You’re welcome)

Print the above coupon and redeem it at your local Giant Food store.

Want extra savings? If you receive a Valpak envelope, you’ll find an additional coupon for $1 off Greek Gods yogurt, redeemable at Giant food stores!

Do You Eat Greek Yogurt?

I’d love to know how you enjoy Greek yogurt. It’s so versatile. Replace sour cream on tacos, add to your smoothies, or add your favorite chocolate superfoods and top with strawberries!

What’s your favorite way to eat Greek yogurt?

Wanna Be a Fitness Model?

The health and fitness industry is booming. If you wish to become a successful model this is a great sector to get involved in. More emphasis is being placed on living well than ever before, especially when you consider the issue of rising obesity. From health magazines, gym advertisements, fitness programs, and marketing nutritional products; there are lots of instances whereby sports models will be required. Even the standard lifestyle magazines feature extensive health and fitness sections. If you want to get into the fitness industry, there are a few things to keep in mind.

What are They Looking for?

Fitness modeling is not as strict as catwalk modeling and thank God for that. You don’t have to be 5’10” like Cindy Crawford! (cue the Cher Horowitz hair flip). You should portray strength and health. It is likely that you are going to be encouraging people to invest in a product or begin a particular fitness regime. Your image should inspire them to want to do this.

You’ll need strength and endurance for fitness and sports modeling. It’s not all about standing around. Regularly working out and eating well can increase both. Zen macrobiotics or other nutritional supplements may be of interest to you.

Nevertheless, nine times out of ten the shoots you participate in are going to require physical activity. Therefore, you need to be ready to do anything from running, to lifting weights, to climbing, to playing any type of sport. And remember, you will need to do this again, and again, and again. The photographer won’t rest until he or she has a good selection of photographs to choose from and is confident they have found ‘the one’.

Only Choose a Credible Agency

You should also join a credible agency. It’s not just about finding one with a good reputation; you need to find an agency that is going to be right for you as a fitness model. Make sure they have experience in sports modeling specifically and that a good chunk of their clientele is involved in this type of modeling.

Once you’re confident, read customer reviews and assess the level of experience the agency has. Be certain they are constantly updating their website and actively looking for potential jobs as well. Taking five minutes to discover what others have had to say about the agency is worth its weight in gold. If they have a bad reputation this is something you will instantly be able to pick up on.

Is Fitness Modeling for You?

Get excited knowing that this industry is flourishing. Competition is going to be fierce and thus you need to do everything you can to make yourself stand out from the crowd. A winning portfolio is essential. Diversity is the name of the game when it comes to this. Moreover, don’t miss out on any opportunity to network and make stellar contacts in the industry.

Work It Girl!

Sports’ modeling is definitely a good area to get involved in today. The health and fitness industry is flourishing and there are no signs of it slowing down.

If you’re ready to work on your health and fitness journey, I can help you find a program that works for your lifestyle and goals! Email me at and let’s chat about your goals!

3 Areas For Fitness Centers To Monitor

The fitness industry is experiencing a boom of activities. More and more people want to get fit, and as a result, gyms have become a popular space for those who wish to maintain their strength and look after their body. Therefore, gym owners can enjoy a positive and profitable business.

With more and more gym-goers, there is a lot of potential for growth. However, gym-goers have high expectations of your premises and your services. If you are interested in opening your own gym studio, you need to make sure that you can provide your clients with high-quality services and care. Indeed, the discerning public can be quick to complain or even to consider legal actions if they feel that your gym fail to fulfill its promises.

There are 3 main areas of concern that you need to tackle as effectively and quickly as possible as a gym owner to keep your business and your customers safe:

  1. Reduce the risk of accidental injuries
  2. Ensure that your personnel know how to deal with a demanding audience
  3. Provide your clients with the best safety solutions

Personal training at the gym

The gym is accident-prone

Every sports enthusiast knows that their favorite hobby can lead to painful injuries. However, while some injuries can be avoided through better training and care, others can be traced back to your gym equipment. If your gym is the cause of the accident, you might have to face a challenging injury claim from a disgruntled client.

Keeping your equipment in top condition is detrimental to the health of your gym members. A faulty machine can lead to muscle pain or even tear. Additionally, keeping the premises clean makes a big difference. Remember, though, to be careful to avoid the risk of falls when mopping or vacuuming in the presence of clients.

Your personal coach fails to motivate

More and more gym goers want to hire the services of a fitness coach to achieve the best possible results. A coach helps clients stay motivated, but he or she can teach them to push their body further. But, finding a coach who understands your clients can be challenging. Sometimes, a hard-working personal trainer can give the wrong impression when trying to push clients to get out of their comfort zone. Some people could feel bullied or shamed by their trainer, and, as a result, are more likely to complain to the management.

Your members were robbed

Unfortunately, health clubs can be insecure. Indeed, as video cameras aren’t allowed, owners can struggle to keep the locker rooms safe. Additionally, high-tech solutions can be too expensive to be implemented in a local gym. Clients whose belongings have been stolen can file a complaint, or even quit the club. However, you can reduce risk by training your staff to be more vigilant of suspicious activities. Real-time reporting and alarm warnings can track locker activities . It can also support club owners in keeping the environment secure for all.

Can Your Fitness Center Improve?

Is your gym meeting your members’ expectations? This is a question you need to ask yourself when you’re in the process of starting your fitness business. Accidents, thefts, and bullying behaviors can affect the safety of your clients as well as the reputation of your club.

Easy Ways to Get the Motivation to Workout

If you are finding it hard to get yourself to the gym lately, then you have to know that this is totally normal. Everyone goes through phases when they just lose the motivation to workout, but there are things that you can do to help yourself to get back on track.

Write down your Goals

The best thing that you can do is write down your goals. By doing this, you can easily remind yourself of the long-term plan and this can work wonders for your motivation. If you want to step things up to that next level then you can also write down daily goals. When you do this, make sure that you write down exactly what you want to do as well. For example, don’t write down that you want to work out your arms. Instead, jot down the arm exercises you want to do, the reps and even the gym you are going to do them at. This will help you to really get the boost you need to focus on those results. If you want to workout from home, why not check out the Ab Roller on this Tristar products review?

Have a Buddy System

Motivating yourself to workout should always come from a positive place. If you have a friend who likes to workout as well then there is no reason at all why you shouldn’t try and get them involved. You can create a plan together or you can even arrange a time when you both go to the gym. If you prefer to workout alone, then this is completely understandable, but you still have their support for when your level of motivation waivers.

Plan Your Schedule in Advance

Your week will probably fill up quickly with events, drinks out with your friends or other activities. For this reason, you need to schedule in your workout as well. You need to book any classes that you plan on attending, and you also need to plan out any other exercise you want to do as well. When you put something down in your calendar, it really does need to be non-negotiable.

Have a Good Playlist

Nothing is more motivating than having some of your favorite tunes playing while you are working out. Try and create a playlist that is full of music you love, and never forget the classics! There are so many apps out there that give you the chance to create your own playlists, and when you do this, you can then save it and access it anywhere.

Always Strive for Better Results

If you ran 5 miles last week then this is great, but try and beat that by running 10 miles this week. There is something motivating about being able to push yourself and by beating your last result. The sense of pride you get when you do that will really help you to feel better about yourself and it will also help you to get bigger and better results. If one day you don’t beat your record, don’t worry. You have more motivation for next week to try and get that done.

Do You Need Motivation to Workout?

Do you need motivation to workout? Another incredible tip is to find exercise that feels good to you and that you enjoy. Switch things up so you don’t get bored.

If you’re looking to work on your fitness, nutrition, or both, email me at I’d love to learn about you and your goals and help you make a plan that works for you!

4 Ways To Boost Your Metabolism And Make Weight Loss Easier

4 Ways To Boost Your Metabolism And Make Weight Loss Easier

Losing weight can be very tough and so many people end up fluctuating a lot without being able to keep the weight off for very long. Often, it might be because you’re not sticking to your diet properly or you give up on your exercise routine, but your metabolism has a big impact on it as well. If you have a very slow metabolism, losing weight will take a long time and it’ll be very easy to put it all back on again. But your metabolism does change depending on your diet and exercise routine so you can make your weight loss journey easier if you boost it. Check out these great ways to boost your metabolism and make weight loss easier.

Drink More Water

If you drink a lot of fizzy drinks, you’re getting loads of sugar and you’ll gain a lot of weight. Making the switch to water will immediately cut out a lot of your calories and help you to lose weight, but that’s not the only benefit. There is research to suggest that drinking water, particularly cold water, can boost your metabolism temporarily. Drinking half a liter of water will speed your metabolism up between 10 and 30 percent for the next hour or so. So, you should always be drinking water throughout the day and definitely drink a glass before and during every meal.

Cut Down On Carbs

Low carb diets are very popular at the moment and a lot of people have successfully lost a lot of weight in a fairly short period of time with them. If you lower your carbohydrate intake, you’ll usually replace them with more protein, which boosts your metabolism. Carbohydrates are a big source of energy and when you take that away, your body will start using fat reserves for energy instead and it will start using food more efficiently. If you can make some low carb alternatives of your favourite meals, you should see a difference pretty quickly.


There are some great supplements out there that you can use to supply your body with essential vitamins and nutrients and boost your metabolism at the same time. Berberine is a substance usually found in the roots and bark of some plants which has been shown to boost metabolism among other things. You can get some great berberine supplements online from places like and take them alongside your healthy diet to boost your metabolism. However, it’s important to remember that you need to use supplements safely so always consult your doctor before taking any.

Stand Up

Sitting down for too long is a big health risk and we’re only just starting to realize how serious it is. So many of us spend the entire day sitting down without really moving around and that’s terrible for your health. Exercise is a good way to boost your metabolism but you don’t need to be working out in the gym, just moving around more will make a big difference. If you sit at a desk all day, you should make an effort to get up and walk around the office every now and again.

Boost Your Metabolism

If you can make these simple changes and boost your metabolism, you’ll find it a lot easier to lose weight.

Are you looking to make changes in your health and fitness routine or begin a new one? Email me at and tell me about your goals. I’d love to help you find the best fit for you!

How To Help Your Teen Take Care Of Their Health

How To Help Your Teen Take Care Of Their Health

When you become a parent, you don’t tend to focus on when your kids become actual people with their own lives, Instead, you tend to focus more on the here and now. However, kids grow fast and before you know it, your little ones will become teenagers with their own lives and a whole different set of parenting needs. It’s important to teach our young adults about good teen health.

The issue is that when they’re little, it’s far simpler and easier to parent your kids, because you’re in control. However, once they reach a certain age, it becomes less about controlling your children’s health and wellnes and more about teaching them to take care of themselves. These are important life lessons for them to learn, as taking care of your health is a crucial lesson for adult life, and one that everyone should have at one point or another.

Of course, the question is: how can you go about helping your teen to take care of their health?

Photo credit

Educate Them on Staying Healthy

It’s essential that when it comes to health and wellness, that your teens understand the importance of making healthy choices and what it takes for them to stay healthy. It’s important to be open with your children and talk to them about whatever you feel is neccessary to discuss, from sexual health and wellness to general and day-to-day health and wellbeing – there’s plenty to discuss. If there are topics that you don’t feel comfortable talking about or feel that your kids will be embarrassed to talk about, the best thing to do is to give them a book on the topic that they can read at their leisure.

Teach Them to Take Medical Checkups Seriously

It’s also essential that you teach your kids to take medical checkups seriously. When they’re little, it’s up to you to ensure that your little ones are attending all of the most vital medical checkups. However, as they get older, it then falls on them to take more responsibility. You are no longer in control of whether they choose to attend or not. For instance, your teen needs braces from an orthodontist that uses orthodontic dental labs, you don’t want them skipping appointments. Txeaching them the importance of making medical appointments a priority is a must.

Encourage Exercise and Healthy Eating

Teenagers are known for being lazy and eating whatever they like, which can lead to health problems, which is why it’s essential that you encourage your kids to exercise regularly and eat healthily. One of the best ways to do this is to ensure that as a family you are as active as possible and do lots of outdoor activities and sports, such as hiking and cycling, for instance. It’s also essential that when it comes to cooking, that you cook plenty of homemade, healthy food for your family.

Encouraging Teen Health

Encouraging good teen health is so important. Being a parent comes with many challenges, one of the most complex of which being encouraging your teen and other children to take care of themselves. Teaching good habits now will help them make healthier decisions their entire lives.

Health, Fitness, and Second Chances

health, fitness, and second chances

It occurred to me this morning, that I have been talking about my story and journey all over social media, but have neglected to share here on my blog. My health and wellness have undergone a tremendous makeover in the last 2 years. Two years ago, I took a chance on myself. I was exhausted. I had 18-month-old twins. I ate so poorly. I could eat an entire package of Oreos in 2 sittings. The amount of sugar that I was consuming was ridiculous. I wasn’t overweight. In fact, I was in my 120s but I was also breastfeeding my twins so that burned a huge amount of calories.

Looking for Coaching and Accountability?? Check out my services!

I was fed up with being grumpy and sleepy. I decided to try something I had never done before. I worked out in the past. I was an athlete, but I hadn’t done anything in so long. I was 32 and determined to make my 30s freaking awesome. I had been skeptical that anything would get me in the shape I wanted to be in, but I gave it a shot.

I began fueling my body and working out consistently 5 days a week for 30 minutes a day. I went all in and WOW! I couldn’t believe that at 32, I was in the BEST shape of my life.

Once I became pregnant with my youngest, I said that I would have a fit and healthy pregnancy. I had already been sharing my journey for a year at that point, so I wanted to continue to do that. Well, my fitness became non-existent and I felt like such a phony. I disappeared and hid. When I decided after she was born to get back to my journey, I let fear take over. Who would take me seriously? I just “fell off the wagon”. How can I help other women if I was so inconsistent the last 10 months?

Second Chances

Fear is a funny thing. I began to work with a mindset coach shortly after M was born. She helped me learn to change my thought processes and mindset. Today, I refuse to let fear take control. I KNOW I can help other women because I’ve been there.

I know what it’s like to be unhappy with my appearance, to be self-conscious, to have low self-esteem, to be anxious. I know what it’s like to feel alone in my journey like no one understands how I feel.

I also know what it’s like to find other women who understand me and support me. I know what it’s like to feel encouraged and loved on and appreciated. I know what it’s like to help women discover that they too can take control of their health, fitness, and mind.

I know the steps it takes to accomplish all of these things. That’s why I decided to become a health and fitness coach as well as accountability coach. I know everyone has different goals and I know that if you work hard, you can accomplish anything!

Looking for an Accountability Coach?

If you are looking for help with health and fitness, I would love to chat with you and help you crush your goals. If you are looking for an Accountability Coach and cheerleader to be with you every step of the way, I can help you.

Fill out this quick form and I will be in touch! I can’t wait to “meet” you!

And if no one has told you yet today, You’re Beautiful and Loved!

How to Stay Motivated on Your Health Journey

How to Stay Motivated on Your Health Journey

We are what we eat, which is why it’s important to clean up our diet and be healthy. The only problem is it’s hard. Anyone who has tried to stick to a plan for longer than a month understands the dynamic. You start off strong and slowly start to fade as temptation takes hold once again. After all, you’ve been good, so don’t you deserve a break. Unfortunately, a hiccup in a routine encourages bad habits to return, and then you’re back at square one. The key is to stay driven and motivated, and here are the tips which can help you stay motivated on your health journey.

Don’t Go Cold Turkey

Going cold turkey is a myth. There are no health benefits to cutting out carbs or fats or anything else you think are unhealthy. A legitimate diet includes all of these things, but it does it in moderation. Eliminating them from your diet is only going to cause hunger pains, especially if you try to go carbohydrate-free. Carbs digest quicker and satiate the stomach, so without them, it’s will feel empty. The trick is to take it in stages and cut down without cutting them out altogether. For example, switch from white to brown. Brown pasta, rice, and bread are all much better than their pale cousins.

How to Stay Motivated on Your Health Journey

Choose Foods You Like

Too many people start a diet and pick ingredients they hate or have never tried before. This is a rookie mistake because the brain will associate the diet with being bland, and then it will crave foods it thinks are tasty. Usually, these are junk foods. So, be sure to choose the stuff which you know you can turn into a delicious meal. A perfect illustration is vegetables. Forget the things you don’t like, such as mushrooms, and focus on tomatoes and onions and peppers. Then, come up with clever ways to make them more delicious. With veggies, you can cook up a storm with a low-calorie stir fry.


I prefer the term “treat” but give yourself a cheat day. This doesn’t mean that you binge all day on carbs and sugar. But if you want a piece of cake, have the dang piece of cake! If you’re looking for a healthier way to sweeten up things, consider raw honey. When you buy bulk raw honey, you always have an option to sweeten the dullest of dishes. Or even make your favorite sweets and replace the sugar with honey or pure maple syrup.  There is nothing wrong with cheating in moderation. Think of a balanced, 80/20 lifestyle.

Forget Your Ego

Dieters think they have to go long periods without eating, but that’s ego. It’s your brain wanting to do it the “proper” way instead of choosing the path of least resistance. People who can’t go a couple of hours with eating are going to struggle to stay motivated, which is why you should check your ego at the door. For those that love eating, it’s about frequent, small meals as the regularity of them should stop your gut from rumbling.

Stay Motivated on Your Health Journey

The best way to stay motivated on your health journey is to get an accountability coach. This is someone who will hold you accountable for your goals and help you be successful.

If you’re looking for an accountability coach, I’d love to work with you! Fill out this quick form and let’s see if we will make a great team.