Positive Attitudes

Having a positive attitude or outlook on life is not only important mentally, but physically as well.  Those who always maintain a positive mindset seem to workout harder and attain the fitness results they want.  They are always willing to try a new workout or give that extra punch to an existing workout. 

For those of you who take classes on a regular basis, whether it's a spin, power or yoga, don't get caught up in someone else's negative drama.  Keep your own positive energy don't let someone steal it! 

Yoga and Workouts

As a personal trainer and yoga instructor I meet many athletes and workout fanatics. With a new client I ask if yoga is part of their workouts; many will say they haven’t the time to add yoga to their schedule. Some say they don’t see how stretching would be of any benefit to them. On the other hand others discovered yoga after an injury.


Yoga practice includes flexibility training, core stabilization, strength and balance work. Yoga can help you recover quicker after a workout, open the tight areas that hinder performance, improve range of motion and develop mental focus and concentration.


Many sports have repetitive movements usually in one direction and in one plane of motion. Certain muscle develop while others are ignored. This causes imbalance in muscles and joints and over time results in injury.

Yoga goes beyond simple stretching by working the muscles and joints through all ranges of motion.


Yoga has been practiced for around 5,000 years. If you are a competitive athlete, it is best to tailor your yoga practice to your training schedule. On a day where you are completing a long run for example, you'll want relaxing, mellow yoga. If you have an off-day, a vigorous, dynamic class will help you build strength and endurance.

Yoga helps the muscles, tendons, and ligaments move through a full range of motion, thus cultivating balance and core strength which is a huge benefit to athletes in their chosen sports. If you attend a few classes per week and/or a few 10-15 minute sessions at home, you will obtain fast results. A simple way to add in yoga is to perform your short sessions pre- or post-workout.

Yoga is practiced by many professional athletes and teams; give it a try, you won’t be disappointed and you’ll feel so much better!!

Safety Tips

Hopefully everyone is in full swing for the holiday season which is quickly approaching.

For those of you who do your cardio outside here are a few simple tips to keep you safe.

Always be aware of your surroundings.

Listening to music while biking or running is dangerous. You will not hear the traffic around you and someone can quickly be on top of you before you can react!

If you run or walk vary your routine and route frequently.

Carry a cell phone - emergencies happen!

Stay away from parked vans.

If you feel uncomfortable head for a store, a well lit and populated area. Trust your instincts! Don't become a statistic!

Always let a close friend or relative know what your route is and the time you expect to be finished.

KEEP FIT, KEEP SAFE!

Hints for A Healthy Thanksgiving

Some hints for having a healthy Thanksgiving Day!

Have a light healthy breakfast.

Get out and take a bike ride, walk or a run.

Drink plenty of water.

If you are eating late in the day, have a lite lunch so you don't find yourself so hungry at dinner that you "pig" out.

Again, drink plenty of water. It helps to curb the appetite as well as keeping you hydrated.

Limit your alcohol....remember even a glass of wine can have up to 175 calories per 6 oz. glass.

Use a smaller plate; it helps to limit portions.

Keep foods separate on your plate, i.e. don't let them touch each other. (It's a great way to keep the portions small).

If those desserts look appetizing, have a tiny piece of each. Stay away from the gravies, whipped cream, buttery and cheesy sauces.

After dinner, get out and walk, walk, walk. Don't get caught up in being a couch potato.


Remember you can't work off a bad diet!!

Healthy Thanksgiving Tips

Thanksgiving always seems to be associated with eating and for the most part not healthful eating.

Just a few tips to help with this year's Thanksgiving Menu.

Replace sour cream with fat free yogurt.

Stay away from those buttery sauces.

Steam your vegetables and flavor with lemon juice.

Eliminate sugar. Try Swerve for a great sugar replacement for all your baking and cooking needs.

Try baked Sweet Potatoes or Yams seasoned with cinnamon instead of those sugar and fat laced candied.

Moisten stuffing with vegetable broth instead of butter. Use fresh herbs for all your seasonings; you will love the difference.

Stick with white meat...less fat!!

Be sure to drink plenty of water before and with your meal.

Healthy holiday eating is a lifestyle change; embrace it!

Easy Fitness & Exercise Tips

Way too many folks even though they may head to a gym, forget the easy steps to fitness....below are a few tips to help burn a few more calories every day.

Climb those steps!! Bring comfortable shoes to wear and walk up to your office rather than take the elevator. It not only burns calories, but does wonders for your legs and butt!

Do not ride around looking for the close parking spot.....find a safe and well lit area and walk to the store.

Carry your groceries, especially if you have only a couple of bags. Lift them up and down as you walk to your car....works the arms, especially the biceps, as well as increasing your calorie burn!

At the airport....walk, do not use the people mover or cart!!! For those who spend hours on a plane, walking will help get that blood flow moving as well as help with jet lag! And remember, water, water, water.

It's a Lifestyle Change!!

Magazines and commercials make losing weight seem effortless. If you really believed those infomercials you would be working out 10 minutes a day on a seemingly effortless piece of expensive equipment and "bam" you'd have perfect abs, drop 50 pounds in six weeks! IT DOESN'T HAPPEN THAT WAY!!

You have to realize it's a lifestyle change. Your lifestyle and your mindset are so important. Those are the things which help you to live your life. In other words what life choices you make and those choices include, but are not limited to: not smoking, being aware of what foods you eat and exercise. Take a moment and think about and then write down how much time you spend doing the following:

o Sitting at a desk
o Sitting in a car
o Sitting in front of the TV
o Sitting in front of a computer
o Smoking
o Eating out at restaurants
o Making bad food choices (eating fast food or junk food)
o Drinking alcohol
o Being sleep deprived.

Be honest, be aware. Now, think about how much time you spend:

o Being active (taking the stairs, walking instead of driving, cleaning, gardening).
o Doing some type of cardiovascular exercise.
o Strength training.
o Preparing your own meals and snacks (eating whole grains, fruits, and vegetables).
o Reading food labels.
o Dealing with stress in a healthy way. (Yoga, meditation, taking time for quite time, spending quality time with friends).
o Getting enough sleep.
o Taking time for YOU!

As humans we like routines...so much so we often keep doing the same things even when we know they aren't good for us. Changing bad habits is a difficult process and takes so much more effort than starting something new. But changing those habits is the first step on your road to a healthier lifestyle and a new you!

One of the first steps to this new lifestyle is changing your mindset. You have to "Want" to be healthier. And it's about being healthy! Getting that bikini or buff body is great but you must do it in a healthy way without crash diets or stimulants. One of the first steps is to make a daily food log; write down everything you eat or drink (no cheating)!! And at the end of a week carefully go through your log; you'll be surprised how many things on that log you will see which were not healthy choices.

There are many on line sites which can help you keep track of your caloric intake. You'll be surprised at how quickly those calories add up, especially if you're not working them off through exercise. Being aware of what you are putting into your body is your first step in creating a healthy lifestyle!

Holiday Parties

The holidays are fast approaching and it seems that people once again are craving those carbs! Stopping off for a hot chocolate and scone in the morning and then wondering why you gain weight makes trainers shake their heads. Don't get me wrong, we all have a "cheat day", but not EVERY DAY!

If you live in the colder areas of the country you certainly might crave those extra carbs, but also realize the consequences. It's all about "cause and effect". Calories add up very quickly; keep track of everything you consume for a week and then check those calories. You will be surprised how many you are consuming and also realize where you can cut down.

With holiday parties coming up everyone needs to be aware of what they are putting into their bodies.

If you are confused about the calorie counts, please do not hesitate to contact me. I will do everything I can to get you on the right track to a healthier lifestyle and a better body!

Heat and our pets

For those of you who have pets and especially those who run or walk with your dogs, remember to take them along only if the weather permits. In the hot weather they don't always know to hydrate before they exercise. It is up to us, as responsible pet owners to make sure they always have fresh and clean water available at all times. If you do take them on a run or walk, be sure to carry along water; not only for you, but for your dog as well. Animals suffer from heat stroke as well as humans..and it is up to us to take care of them.

Extreme Heat and Workouts

Much of the country is dealing with a heat wave and everyone needs to be aware of the effects this has on your body. If you run or walk outside in the heat, make sure you are hydrated. Do not wait until you're thirsty before drinking water...hydrate BEFORE you start your run; waiting until you are thirsty is too late. Make sure you take water with you and exercise in the early morning avoiding that mid-day heat. Evening is another great time to fit in a run, but be aware of dark areas and poorly lit streets.

For those of you who work out in a health club which is air conditioned be careful of standing under a vent when you are sweating...muscles may tighten causing stiffness and/or soreness as you cool down.

Keeping hydrated in this weather is extremely important; whether you are working out or relaxing on the beach..sunscreen and a breathable hat are also important items to remember.

Keep safe; keep aware; keep healthy!!

Weight Loss

For all of you who watch Dancing With the Stars you probably already know that Kirstie Alley has lost 38 inches since she started the show....wow...a great feat and to top it off she is 60!! Not only has she proved that exercise can change your body, but it also proves that age is no factor in getting fit and healthy!!!

As a trainer and instructor I've had many people say to me "I'm 40, I can't do that". Well, folks I guess I have to step up and tell you all you can do it!! I can do it and as much as it pains me to say it.....I just turned 69!!!! OMG what am I thinking!?

So for all of you out there who say you "can't" do something; think twice...."YES, YOU CAN!!"

"CAN'T" no longer an option.

As trainers and instructors we can modify exercises for those with physical limitations, but even then you have to "want" to change your life....unless your mind is ready and willing to take that step....no one can help you. A trainer can motivate you, but again, it's up to YOU!

Kirstie Alley, my hat is off to you for inspiring so many people!!!

Do you have a fitness addiction??

Exercise is a wonderful health benefit, but like other things it can become an addiction. Compared to alcohol or drugs it’s a good addiction unless it’s taken to extremes.

Being obsessed with running, spinning, weight lifting or cycling to the point it consumes every part of your life isn’t healthy for anyone. Unless you’re an elite athlete training for the Olympics or a professional athlete moderation is the key. And even those elite athletes have down time.

Taking it to the extreme; even monitoring every bite of food you consume or unable to talk about anything other than your fitness venue will not only be detrimental to your health, but also to your relationships.

Beware of binge eating! Just because it may be a holiday pigging out and then throwing up is an eating disorder or eventually will lead to one.

Put your fitness goals into perspective

Take a good look in the mirror……do you like what you see?

If not, make a list of what you want to change and make sure it is attainable.

Bad habits, addictions and obsessions are hard to break.

Be careful; be wise in your exercise and eating habits.

If anyone would like a one on one consultation, please feel free to email me for contact information!

Stress Busting 101

There is nothing better for fighting stress than getting out in the sun, breathing in fresh air and listening to the sounds of nature.

Do your cardio outside if possible. Make a conscious effort to leave those ear buds at home. If you live in a rural area, near a park or by the water take a run or a walk and absorb the sounds nature provides. Soak up energy from the trees, the water, and the sky and release all negativity.

Let your mind clear and your shoulders relax as you start out. Be aware of the area of your own body which is holding your stress and begin to let go. For most of us, it’s the neck and shoulder area, for others it might be the lower back. Be conscious of what your body is telling you!

Keep your cell with you in case of an emergency, but on vibrate. Letting go for 15-30 minutes is a healthy way to combat stress and as we all know, stress is a leading contributor to death and disease in this country.

It's Spring!!

With spring finally here it’s time to get back to basics and begin that journey to the “bikini” body and more importantly a healthier you!

Every morning I see folks sitting in their cars, even though there may be ten cars ahead of them and no one waiting inside. Again, I want to stress that everyone needs to get out of their cars and walk!! Sitting in your car for 15 minutes at the local Starbucks drive thru won’t do much for getting your metabolism burning! Park your car, get out and walk….while you are on your way inside think about what you will order and think “SKINNY”! Think before ordering that Latte or Frap with whipped cream. Adding empty sugary calories is a surefire way to add or hold on to the pounds you are trying to shed.

We have become a society of “easy fixes”. We want that close parking spot at the supermarket. Notice how many cars are driving around and waiting for that close spot rather than taking an open space farther away. Park your car and walk, you will not only feel refreshed, but will burn a more calories.

We also take the elevator, even though we may have to wait a few minutes rather than walk up the stairs. And I’m not talking to those of you who work on the 60th or 70th floor of a building in the city, but the people who work on the 2nd, 3rd, or 4th floor. Take the stairs; a great way to burn calories as well as a leg and butt firmer!

Now is the time to rethink your lifestyle. And here are a few simple tips to get you started.

1. Eat a healthy breakfast…..

Oatmeal with fruit (fresh or frozen blueberries)…try not to add sugar.

Ezekiel Bread with natural peanut butter.

Yogurt with Kashi GoLean Cereal.

Protein shake with almond or soy milk. Add your choice of fruit.

2. For those six pack abs – eat a low fat, low carb, high protein diet. 1,000 crunches won’t do it!

3. Find that special pair of skinny jeans or the “wow” bikini and put one out where you can see it everyday! It’s about motivation, motivation!!

4. Try not to backslide! If you do, don’t dwell or beat yourself up about it; move forward and get back on track! Keep your focus!