​Here’s a unique new salad recipe to try, that’s far from ordinary. With cabbage, green olives, chickpeas, quinoa and a lemony dressing, this salad really satisfies! It’s fantastic as a meal all on its own, or to be served with a larger meal.

There are many elements of this salad that stand out, most particularly the green olives. With a creamy feel and smooth taste, these olives are a perfect pair with the lemony dressing. Don’t be surprised if you find yourself making this salad time and time again – and sharing with your friends and family. Enjoy!

Servings: 6

Here’s what you need...

• 1 ½ cups water
• ½ cup red quinoa, rinsed well
• 1 teaspoon salt
• 2 Tablespoons extra-virgin olive oil, divided
• ½ head Savoy cabbage (about 1 pound), cored and thinly sliced lengthwise
• 1 can (15 ounces) chickpeas, drained and rinsed
• 3 ounces pitted large green olives, such as Castelvetrano or Cerinola, halved (about ¾ cup)
• 1 lemon, zested and juiced
• Salt and pepper to taste

1. Bring water to a boil in a medium pot over medium-high heat. Stir in quinoa and ½ teaspoon salt, and return to a boil. Reduce heat to low, cover, and simmer 15 minutes. Uncover, raise heat to high, and cook until water evaporates and quinoa is dry and tender, about 5 minutes (stir frequently to prevent scorching)
2. Heat 1 Tablespoon oil, cabbage, 1 teaspoon salt in a large nonstick skillet over medium-high heat, and cook, stirring occasionally, until tender and golden brown in places, about 8 minutes. Transfer to a bowl.
3. Add remaining oil to skillet. Return sautéed cabbage to skillet, add quinoa, and raise heat to high. Cook, stirring occasionally, until quinoa is toasted and crisp, about 8 minutes. Remove from heat. Add chickpeas, olives, and lemon zest and juice, and toss to combine. Season with salt and pepper. Enjoy!

Nutritional Analysis: One serving equals: 107 calories, 5g fat, 401mg sodium, 12g carbohydrate, 3g fiber, and 3g protein

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

​What do holiday parties and get together all have in common?

Food and drinks…as in high-calorie food and drinks! It’s no wonder most people gain weight during the holidays.

Everywhere you turn, you’re surrounded by sweet temptations—holiday cookies, gingerbread houses, pumpkin pies, and more. Even healthy foods like sweet potatoes and green beans are magically transformed into high-calorie dishes that will make you want to do nothing but fall asleep. And don’t forget the drinks. Eggnog and alcoholic beverages are loaded with calories.

Want to sidestep those holiday pounds?

Stay Focused

Yes, the holidays bring yummy foods and drinks, but friend gatherings and family traditions aren’t about food. Before a party, remind yourself what the holiday season is all about—friends, family, giving, and religious traditions. Then stay focused on the reason for the season rather than the plate full of hors d'oeuvres in front of you.

Second, stay focused on your fat loss goals. Remind yourself of how far you’ve come and where you’re headed. Keep your goals in the forefront of your mind. A few bites of food aren’t worth hours on the treadmill.

The holidays can be a time of emotional eating. For many people, the holidays bring stress, family conflict, or depression. Learn to address the root of your problems with solutions other than food or drink.

Strategize

Is your holiday social calendar filled with night after night of parties and events? It’s time to come up with a plan. If you want to keep your diet on track, you’ll need to pace yourself. Don’t come to a party hungry but eat a small low-calorie snack ahead of time. Otherwise, you’ll overeat. When it’s time for extreme measures, wear tight-fitting clothes around your waist so there’s not much room for expansion.

Before and after a meal, chew gum so you won’t be tempted to overindulge in appetizers and desserts. During a party, don’t stand right next to the food table, but keep a safe distance. And before you get a plate of food, choose your plate wisely. Go with a small plate instead of a large dinner plate and don’t go back for seconds!

Another important strategy is figuring out how to get in a workout between parties. Leaving room in your busy holiday schedule for exercise will help you fight off the extra weight trying to attach itself to your midsection and rear.

Wise Choices

Be smart about what you choose to eat. Don’t deprive yourself of all the foods you love or you’ll likely spurge and ruin all your good intentions. Enjoy the goodness of the season, but in moderation. Trim calories where you can by limiting your trimmings-cheeses, gravy, sauces, creams, and nuts.

The holidays offer many food choices not available the rest of the year. Because of this, you may want to overindulge before they’re gone. Instead of doing this, survey what foods are available and make your choices. Indulge in your favorites and leave the everyday dishes for another time. Only eat what you love, and don’t just eat something because it’s on the buffet.

Also, be sure to limit the amount of alcoholic beverages you drink. As you likely know, they’re filled with calories, too. Try alternating an alcoholic drink with a non-alcoholic drink.

Follow these simple tips, and you will avoid holiday weight gain this season and start the New Year off right!

Exercise is a huge part of the equation when it comes to achieving weight loss.

I am passionate about seeing my clients achieve results—without wasting time, energy and effort on mistakes.

Call or email me today and we will get you started on the exercise program that is right for you.

​Cold days call for warm, hearty comfort food and, boy, do I have the perfect recipe for you today. This Meaty Comfort Chili has all of the warmth, flavor and comfort that you could ask for in a healthy dinner. This recipe tastes even better the next day!

You have several serving options with this chili. You could serve it in bowls, topped with a sprinkle of cheese, a dollop of sour cream and a sprinkle of fresh green onions. You could scoop it over freshly baked sweet potato. You could use it to dress up a serving of scrambled eggs. You could serve it, chilled, over a large salad. The possibilities are endless. Enjoy!

Servings: 12

Here’s what you need...

• 6 oz. hot turkey Italian sausage, loose
• 1 yellow onion, chopped
• 1 cup chopped green bell pepper
• 1 Tablespoon garlic, minced
• 1 lb ground beef
• 1 jalapeno pepper, chopped and seeded
• 2 Tablespoons chili powder
• 2 Tablespoons coconut sugar OR honey
• 1 Tablespoon ground cumin
• 3 Tablespoons tomato paste
• 1 teaspoon dried oregano
• ½ teaspoon freshly ground black pepper
• ¼ teaspoon salt
• 2 bay leaves
• 1 ¼ cups Merlot or other fruity red wine
• 1 (28oz) can no-salt-added whole tomatoes, undrained and coarsely chopped
• 2 (15oz) cans no-salt-added kidney beans, drained
• Sour cream (optional garnish)
• Shredded cheese (optional garnish)
• Green onion (optional garnish)
• Diced tomatoes (optional garnish)

1. Heat a large heavy bottomed pot over medium-high heat. Add the sausage, onion, bell pepper, garlic, ground beef and jalapeno to pan; cook 8 minutes or until sausage and beef are browned, stirring to crumble.
2. Add chili powder, coconut sugar, cumin, tomato paste, oregano, black pepper, salt and bay leaves and cook for 1 minute, stirring constantly. Stir in wine, tomatoes, and kidney beans; bring to a boil. Cover, reduce heat, and simmer 1 hour, stirring occasionally.
3. Uncover and cook for 30 minutes, stirring occasionally. Discard the bay leaves. Sprinkle each serving with the garnishes.

Nutritional Analysis: One serving equals: 284 calories, 1g fat, 79mg sodium, 28g carbohydrate, 12g fiber, and 16g protein

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

​How long have you been trying to lose those last 10 or 20 or 30 pounds?

Been awhile now, hasn't it?

You know how to lose weight --eat healthy and exercise--so why are you still living in a body that you're disappointed with?

In my experience, people hold on to "unwanted" pounds for very specific reasons. These reasons are on a subconscious level, which is where things get tricky.

Self-sabotage is your subconscious mind’s way of protecting you.

Seems counterproductive, but it makes sense when you realize that it is a defense mechanism meant to keep things from changing.



Your conscious mind says it wants to lose weight to look and feel amazing, but your subconscious mind is pulling the strings behind the scenes, keeping your goals just out of reach.



As long as your subconscious mind thinks that you are safer being out-of-shape then you'll be stuck.



Your most valiant efforts will be undermined by self-sabotage every single time.



But don't give up.



There's a way to turn everything around, and it all starts with finding out the reason that your subconscious mind equates being out-of-shape with being safe.



Once you turn the light on to that reason then it will no longer have any power over you.



So, lets dig around for your reason.

Do you believe... You don’t deserve it?

Has someone in your life made you believe that you aren’t worthy of success? Or that they wouldn’t accept you if you were more successful than they are?

Do you believe... Change is bad?

It’s common to fear the unknown, but this could very well be the reason that you’re not reaching your goal. Being comfortable with where you are today could be the reason that you sabotage your efforts to improve your life through change.

Do you believe...Success will bring loss?

If you met your weight loss goal, would it bring out resentment and jealousy in your friends and family? Are you supposed to be the ‘screw-up’?

Do you believe...You’re not capable?

Are you unable to imagine yourself at your goal weight? Does the possibility of achieving your goal not seem real?

Spend time diving into your own mind to discover why it is that you aren’t meeting your goals. Once your whole mind is primed for success, then nothing will be able to stop you.

What the mind believes the body achieves.

Exercise is a huge part of the equation when it comes to achieving weight loss.

I am passionate about seeing my clients achieve results—without wasting time, energy and effort on mistakes.

Call or email me today and we will get you started on the exercise program that is right for you.

​I understand the frustrations that you have when it comes to you body. I know all about your insecurities over the size of your thighs and how hopeless that can feel.

And today I’m here to motivate you to take action.

The answer to your body frustrations is to get you up off the couch and into the gym, day after day. So here’s my pep talk in bullet form—21 rewards that you will gain from regular exercise.

Do yourself a favor and print this list and post it where you’ll see it every day. When you need motivation or encouragement, simply read over this list and take action.

Remember that action alleviates anxiety. So whenever you’re feeling anxious over the current shape of your body, take that as a reminder to jump into action.

And then begin to reap these 21 rewards of exercise:

1. You’ll reset your body: Exercise has been described as a giant reset button. A good workout will block appetite swings, improve your mood and even help you sleep.

2. Your clothes will fit better: Consistent exercise will tone and tighten your body, causing your clothes to not only fit better but to also look nicer. Also exercise ensures that soon you’ll be trading your clothes in for smaller sizes.

3. You’ll be less stressed: You have enough stress in your life—it’s time for a break. A good workout invigorates your muscles, leaving you relaxed and less stressed.

4. You’ll have more energy: WebMD tallied research studies and concluded that 90% of them prove exercise increases energy levels in sedentary patients. Next time you feel fatigued, fight it will the most powerful tool available: exercise.

5. You’ll be stronger: Exercise improves muscle strength and endurance, two things that you use throughout each day. When you exercise consistently you’ll be pleasantly surprised when difficult tasks begin to seem easy.

6. You’ll be less likely to binge: Exercise has a powerful anti-binge effect on the body. This is due in part by an increase in sensitivity to leptin, a protein hormone, which has an appetite-taming effect.

7. You’ll burn calories: You know that excess body fat is made up of stored and unused calories. Fight back by burning loads of calories with fat-blasting workouts.

You’ll be more confident: Who doesn’t wish they walked and talked with more confidence? A consistent exercise program will do just that. As your body becomes more fit, watch as your confidence sky-rockets.

8. You’ll have fun: Believe it or not, exercise can be extremely enjoyable. Remember how fun it was to run around as a child? Tap into your inner child as you find a mode of exercise that gets you excited.

9. You’ll reduce your blood pressure: Exercise has been proven more effective than medication in reducing blood pressure to normal levels. A single workout has been shown to reduce blood pressure for the day and regular exercise reduces overall blood pressure in the long run.

10. You’ll lose the jiggles: Regular exercise tightens flabby arms, legs and waistlines. So wave goodbye to the jiggles with a solid exercise program.

11. You’ll increase insulin sensitivity: Researchers at Laval University in Quebec discovered that exercise improved insulin sensitivity dramatically. Peak after-meal insulin levels dropped by more than 20 percent after as little as 3 weeks of consistent exercise.

12. You’ll sleep better: Do you toss and turn for hours before falling asleep? Exercise is a powerful sleep aid. Your tired muscles encourage your body to quickly fall asleep so they can get their overnight repair work done.

13. You’ll lower your risk of heart disease: Regular exercise strengthens your heart and makes it more resilient against disease. A sedentary lifestyle is a major risk factor for heart disease, so rest assured that consistent exercise is your ally against disease. 14. You’ll feel great: Vigorous exercise releases natural endorphins (happy hormones) into your blood stream that dissolve pain and anxiety. You’ve probably heard of ‘runner’s high’, this can be achieved by any great workout.

15. You’ll lower your risk of diabetes: Studies show that exercising as little as half an hour each day can dramatically reduce your risk of diabetes. If you are at risk of diabetes, or already have diabetes, regular exercise is the most effective treatment for reversing the disease.

16. You’ll meet cool people: You could benefit from a group of new, energetic friends, right? Gyms, bootcamps, workout centers and even the jogging trail are all great places to connect with fun new friends.

17. You’ll improve your BMI: You know that maintaining a healthy BMI is key in disease prevention. Exercise is the best way to keep your BMI under control.

18. You’ll increase your endurance: Do you ever get out of breath when walking up stairs or through the mall? Regular exercise builds your endurance for everyday activities.

19. Your doctor will be impressed: How many times has your doctor given you the lecture about losing weight and exercising more? Exercise regularly and get your MD off your back!

20. You’ll look amazing: Are you happy with the shape and size of your body? Regular exercise works wonders on your physique. Within a few weeks you’ll see shape and tone in all the right places.

Are you ready to alleviate your anxiety by taking action? Good!

Simply pick up the phone, or reply to this email, and let me know that you’re ready to get started. I’ll create a personalized fitness plan that’s just right for you and together we will get you into the best shape of your life.

​Here’s a salad recipe that’s hearty, quick and satisfies even the pickiest of eaters! With tender, roasted chicken, flavorful black beans and sweet, tangy mango, this salad hits every flavor note without guilt. Whether you’re making a quick dinner, a lunch-to-go, or serving up a meal for company – this salad is truly a winner.

As another serving option, you could present the salad on large lettuce leaves or place over shredded green cabbage. Also feel free to experiment with the ingredients – swap out the black beans for your favorite type bean and switch up the protein from chicken to turkey or sausage. Enjoy!

Servings: 6

Here’s what you need...

• 1 (15oz) can of black beans, drained and rinsed
• 1 small mango, pitted, peeled and diced
• 1 cup chopped roasted chicken, chopped
• 1 Tablespoon fresh lime juice
• ½ teaspoon crushed red pepper flakes, or more to taste
• 1 Tablespoon fresh orange juice
• 3 Tablespoons fresh cilantro, chopped
• Salt and pepper, to taste

1. Combine all of the ingredients in a large bowl and refrigerate until you’re ready to serve. Enjoy!

Nutritional Analysis: One serving equals:  287 calories, 2g fat, 24mg sodium, 44g carbohydrate, 11g fiber, and 22g protein

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Talk to 10 people and you'll get 10 different opinions on the best way to get fit.

One will tell you to attend an aerobics class. Another will swear by jogging.  Yet another will tell you that dance and biking worked for them.

The truth is that there's really only one effective way to get fit. 

Before I get into the details, it’s important that we agree on the definition of 'fit'. Too often thin is mistaken for fit, and that's not what you should strive for.

When someone is thin, but has very little muscle tissue, they aren't truly fit.

Here’s why thin doesn’t equal fit:

• Their body fat percentage will be higher than ideal—even though you won't see a lot of fat on them, if their muscle percentage is low then fat percentage will be higher.
• Their resting metabolism will be low, since little muscle is present to burn calories at rest.
• Their body won't be functionally strong, which will lead to injuries and frustrations.

So how does one get truly fit? It’s this simple: Strength Training.

Strength training is when resistance is used to challenge your muscles in order to gain strength and endurance. You could do this with traditional weights, exercise bands, medicine balls, cable machines, sandbags, kettle bells or even just using your own body weight.

• Regular strength training has the following side effects…
• Strength and muscle tone
• Cardiovascular capacity
• Speed, Agility and Flexibility
• Resistance to injury and disease

If that’s not enough to convince you that strength training is the only way to truly become fit, then read on…

Top 9 Reasons To Strength Train

1. To Build Muscle and Gain Strength: Don’t worry, ladies. This does NOT mean that you’re going to ‘bulk up’ or look too masculine. What will happen is that your arms, tummy and legs will become tighter, leaner and more defined.

2. To Lose Fat: When it comes to losing size, all that you want to see go is fat, not muscle. Strength training ensures that you maintain and grow those muscles and only lose fat.

3. To Build Strong Bones: The older we get, the more important our bone density is. A good strength training program is one of your best defenses when it comes to osteoporosis.

4. To Alleviate Anxiety, Stress and Depression: Sure there are plenty of pills out there that claim to give these benefits, but you and I both know that strength training is more wholesome and effective way. And besides, who really wants pharmaceutical side effects?

5. To Sleep Better: Here’s another pill you can stop taking once you start strength training. Study after study have proven that strength training improves sleep.

6. To Improve Chronic Back Pain: If you are one of the millions across the globe who suffer from back pain then you’ll love the benefit of lowered pain.

7. To Improve Insulin Sensitivity: Today diabetes is a huge threat. Minimize your risk by improving insulin sensitivity through regular, challenging strength training.

8. To Improve Good to Bad Cholesterol Ratio: Here is yet another pill that you could potentially stop taking while on a strength training routine. Blood pressure and heart health are of utmost concern, so why not give yourself the advantage of a strength training routine?

9. To Raise your Metabolism: This helps to reduce body fat and to keep that body fat off, even on the days that you aren’t able to exercise. Pretty awesome, right?

A solid strength training routine will tone your legs, lift your buns, strengthen your core, and will result in inches and pounds lost.

If you’re ready to begin your body transformation then feel free to reach out to me.

Call or email me today and we will get you started on the exercise program that will reshape your body once and for all!