March is National Nutrition Month

*This post contains affiliate links

The month of March is National Nutrition Month so here are a few resources to help you if you’re looking for healthy nutrition information. is the website of the Academy of Nutrition and Dietetics who sponsor National Nutrition Month. This website has a number of resources including a search feature to find a qualified nutrition expert near you.

The T. Colin Campbell Center for Nutrition Studies is an excellent resource for whole food, plant based eating. The website includes lots of articles, recipes and a guide to help you know exactly what types of foods fit into a plant based diet.

Simple Green Smoothies is a great book for getting started with healthy smoothies as a meal replacement or addition to your healthy eating habits. It even includes recipes geared towards kids!

Forks Over Knives is another great resource for plant based diets. The website has lots of recipes and a meal planner feature. offers on-line cooking courses such as Culinary Rx and Plant-Based Cooking. These courses can be taken anywhere at anytime and several courses are self-paced.

Let me know if you have any other great nutrition resources.

Happy Eating!


Why Women Don’t Exercise


A recent study determined 3 major reasons women don’t exercise…

  1. Concerns about appearance. Women don’t want to look foolish or look like they don’t know what they’re doing.
  2. Concerns about ability. Many women feel like they have to be “in shape” to work out in a gym. (“I join the gym AFTER I lose some weight.”)
  3. Concerns about being judged. This one encompasses the previous two concerns. Most women fear judgement of their appearance, their ability and worst of all…being judged for putting themselves first.

In my opinion, these are all terrible but this last one really breaks my heart. Women are seriously judged unfavorably for TAKING CARE of themselves!! Shaming of any kind, fit or fat is unacceptable. I’m not totally sure how to change things and I know I can’t do it alone but something needs to change.

In my experience, people who judge others or make negative comments about others lifestyle choices are really trying to make themselves feel better about their own choices. For example, if I’m “selfish” for taking personal time for exercise then their lack of exercise makes them seem “normal”.


I’m not going to spout a bunch of motivational sayings or “girl power” crap because that’s not my style. These are real, valid fears and one thing I CAN do is help find ways to overcome them and help you reach your health goals.

  1. Select a workout location that makes you comfortable. If you want to join a gym, check out several before making a decision. Gyms have a unique atmosphere and subculture that can be motivating or intimidating, depending on what you’re in to. Check out the Body Positive Fitness Alliance to find facilities and trainers that promote an inclusive atmosphere. If you don’t want to join a gym or it’s not an option that’s ok. But don’t let that keep you from exercising. Your living room or back yard is an excellent place to start your fitness journey.
  2. If you’re not sure what to do or don’t want to look clueless at the gym, consider hiring a personal trainer or fitness coach. I know this is an additional expense but its well worth it if it makes you more comfortable and more likely to exercise. Some trainers are available for individual sessions (rather than buying a pack of sessions) to help get you started. Fitness trainers are not exclusive to elite athletes or the very rich. We work with everyone! A good trainer will help you learn and work at your pace to make sure you’re comfortable and confident. Just like with gyms, shop around until you find a trainer you feel good with.
  3. I know this may be easier said than done, but try to remember that most people are not fit their entire lives. Anybody in your gym who is very fit didn’t start out that way and if they pay you any attention at all, they’re most likely thinking “I’ve been there. Good for you!”. Try to focus on the task at hand and complete YOUR workout to the best of your ability. If you focus on how exercise makes you feel and the progress you’re making, everything else just becomes background noise.
  4. If you’re family or friends are not on board with supporting your choices, have a frank conversation with them. Explain WHY you’re making these choices and explain how their comments or actions affect you. They may not realize that their off-hand comments have a negative impact. The more people in your circle that you can educate about why your choices are important to you, the better you’ll feel.
  5. Remind yourself that your healthy habits make you healthier so you are better able to care for your kids, spouse, parents, or whoever. Taking one hour for yourself so you can have the energy and confidence to juggle the other 23 hours of the day seems like a pretty good trade-off to me.
  6. Lastly, we live in a social media world but that doesn’t mean that everything you do has to be public. If you’re concerned about other moms judging you for taking time for yourself, well, why do they need to know? You can keep your habits private if you choose. I don’t mean you should keep it a secret but random people on Facebook don’t need to know everything!

I’ll continue to promote the importance of health and wellness and the impact it has on every aspect your life. And I’ll continue to combat the feelings of fear with my clients any way I can. Please comment or message me if you have additional ideas for combating this trend.

Happy Exercising!

Last Minute Valentine Gifts for Your Fit Significant Other


Yes, I know Valentine’s Day is in two days but, if you need a last minute gift idea, here are a few for the fit-minded person in your life. Or if you just want to treat yourself!

  1. Edible Arrangements. Flowers and chocolates are so overrated but a fresh fruit arrangement is unique and a bit healthier than that heart-shaped box of candy!
  2. Beeline Bike Compass. This little device is so simple to use. Just clip it to your bike and follow the arrow! It makes your trip safer by being less distracting then trying to follow a map on your phone. It has two different modes depending on how you want to use it. It also has a built-in clock, speedometer and odometer to track the stats of your ride.
  3. Soundsport Free Wireless Headphones by Bose. For a truly wireless workout experience, these in-ear headphones are perfect. You can keep your phone in your pocket or strapped to your arm or in the cup holder of the stair climber. It doesn’t matter because there are no wires to organize or move out of the way. These headphones will keep the beat no matter what type of workout your loved one is doing.
  4. Simple Green Smoothies. This book is the perfect gift for anyone who likes making their own healthy smoothies. Or for someone who wants to make their own but isn’t sure where or how to start. The book includes a wide variety of recipes, including kid-friendly ones (always a plus!) and information on useful equipment, shopping lists and much more.

Happy Exercising!

Restaurant and Party Tips

The month of February for me includes several close family members birthdays so it got me thinking about eating out and attending parties. I thought these tips might be helpful for you guys as well!


  1. Check the menu in advance. Many restaurants now list their menus, including ingredients and nutrition information, online. Having a good idea of what you want before you go makes things less stressful. Of course, you might not be able to get an advance peak at the menu for a party, especially if its pot luck but if you know the  host very well you could ask a few strategic questions.
  2. If you are attending a pot luck party, make sure your contribution is something that fits with your nutrition plan and something you like. Then you know there will be at lease one thing for you!
  3. Think about your drinks. Certainly indulge in a good glass of wine or a fancy drink if its a celebration but make sure you drink some water too. You want to be able to enjoy the great food so don’t fill up on liquid calories.
  4. Get your veggies. Start your restaurant meal with a salad and if you can choose the sides for your meal, make sure to pick a vegetable, and no, french fries don’t count! If you’re at a party, hit the vegetable tray first.
  5. Enjoy yourself! This is the most important tip. There are lots of additional little tips I could tell you, like…dressing on the side, have the server remove the bread, packs doggie bag right away, blah, blah, blah…but honestly, if you’re at a party or out to dinner, just relax and enjoy yourself. One meal is not going to make or break your overall fitness plan. One caveat: If you eat out A LOT then don’t celebrate every time!

Happy Exercising!

5 Steps to a Plant Based Diet



Step 1: Setting Yourself Up for Change.

Changing your habits isn’t about deprivation or will power or punishing yourself. It’s about having a plan. The first step to a plant-based diet is to figure out your “why”. What are your reasons for wanting to eat a plant-based diet? Health reasons? Environmental reasons? Ethical reasons? A combination? Whatever your reasons are, they will help shape your journey. Having an idea of your end-goal can also help. Your goals could change along the journey but knowing if you intend to go fully plant-based or just reduce the amount of animal products you consume each week can help you plan.

Your first step is to answer these questions for yourself. Write down your answers if that helps but give them some serious thought.

1. Why have you decided to adopt a plant based diet? What do you hope you will gain from it?
2. Is everyone in your household on board? It’s ok if they’re not but it will make a difference in how you approach your journey. (I’m the only vegetarian in my house of 5 but we make it work!)
3. What is your end-goal? To be fully plant-based, meaning you plan to eliminate all animal products including eggs and dairy? To eliminate red meat only? To incorporate more plant-based foods into your existing diet? Some combination of these?

This step may be easy for you or require a lot of thought but don’t skip it.

Step 2. Pay Attention.

Be mindful of what you put in your mouth. Don’t worry about changing anything at this point. Just be aware. Keeping a food journal can be helpful but is not necessary. When we eat mindlessly, we tend to eat whatever is easy, quick and right in front of us. Often, we’re not even aware of how many animal products we consume in a day and how little fruits and vegetables we get. For this step, practice being purposefully mindful of everything you eat for the next two weeks. This behavior will likely result in changes to your diet naturally and that’s ok. Just paying attention often results in positive change.

Step 3. Your Surroundings.

Create the right environment. While I don’t advocate being wasteful and throwing out food, getting rid of stuff in your kitchen that doesn’t align with your new plan can be helpful. Donate it or make a plan to use it up and start fresh with your next shopping trip.

Being prepared when you’re out and about is key to supporting your plant-based diet. Everybody is busy and on the go. I get it. Eating out or grabbing food on the run can’t be helped sometimes, but isn’t a problem if you’re prepared. More and more, restaurants are offering vegetarian and vegan options. For this step, investigate places in your area that offer plant-based options you might be interested in. If you have a usual lunch spot or favorite take-out place then check the menu for options that fit your needs BEFORE your next trip. When you’re in a hurry and starving is not the time to try to find new menu choices. is a great resource to find plant-based-friendly restaurants.

Step 4. Make The Switch.

You might be the type of person that can jump in with both feet and make a total and complete switch all at once. But for most of us, tackling it in stages works better. For example, phase out red meat over a period of weeks, then pork and poultry, then seafood. Or instead of focusing on eliminating, focus on adding. Bring in one new vegetable a week. Take your time, this isn’t a sprint and going slowly allows you time to adjust. Use this opportunity to be creative. Enjoy your time exploring the produce department! Find new recipes to try. Forks Over Knives and Tasty Vegetarian are good sources for meal ideas and recipes. And Pinterest can be your new best friend!

Step 5. Adding and Subtracting.

When making your food choices, think fresh, whole food. Keep it simple and focus on vegetables, fruit, whole grains, nuts and seeds. Rethink what a “meal” can look like. We’re so used to a meal centered around a piece of meat that we often think its not a real meal if we don’t have meat. If you choose to use fake “meats” and “cheeses” try to phase them out over time. They’re fine for transitioning but you’re simply swapping animal products for processed foods.

For Step 5, choose one item to add/eliminate and work on that for 2 weeks. For example, if you want to reduce or eliminate red meat, work on finding alternative recipes or meal ideas for red meat. Don’t worry about chicken, fish or dairy for now.

If you prefer to focus on adding rather than taking away, find 2 ways to add a plant-based food to your week. Perhaps oatmeal for breakfast instead of sugared cereal. Or your favorite fruit with lunch. Practice a new way to prepare a vegetable for dinner.

Continue slowly adding and eliminating foods over weeks or months. This will be a fun journey so enjoy it and take your time!

Bonus Step: Your Community.

Make connections and find resources. Finding like-minded people can be so helpful on your journey. Being able to ask questions, get advice and share recipes and resources is invaluable. Online groups and vegetarian websites, such as, and are excellent resources.


Happy Exercising! And Eating!!!

3 Ways to Make Your Strength Routine More Efficient

I enjoy exercise. Moving and sweating and pushing myself. But that doesn’t mean I want to spend hours and hours on my workout. I’m busy just like everyone else so I need to create efficient exercise routines.

I’m not a bodybuilder or figure competitor so I have no need for dozens of exercises that hit every individual muscle. There’s nothing wrong with that type of training (I’ve used it at other times in my life) its just not what I need right now.

If you’re like me and need an effective and efficient workout too, follow these principles…

1. Compound Movements

Compound movements are exercises that involve multiple muscle groups. Working multiple muscles at once certainly saves time. These can all be done with or without added weight. Things like:

Squat Presses – after you squat down and return to a standing position, press the weight overhead.


Row to Stiff-Leg Deadlift – bend over at your hips with weight hanging straight down. Pull weight up to chest. Return to start. Contract glutes and lower back to stand up straight.

Walking Lunge with Alternating Shoulder Raise – step forward into a lunge position while lifting both arms to at least shoulder height. One arm at front and one arm to the side. On the next step alternate arm positions.

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Lunge with Shoulder Raise

Kettlebell Swings – start with the kettlebell between your legs in a slight squat. Contract glutes and hamstrings to thrust the weight forward and lift to about shoulder height.

I could go on and on but you get the idea.

2. Circuits

Circuits are a great way to get a quick workout in when your schedule is busy. Alternate upper and lower body movements and move from one exercise to the next without stopping. For example, squats, pushups, lunges, bent over row, etc.

3. Intensity Level

Adding more weight to your current routine (within reason!) can increase your intensity just enough to give your program a little boost. If you’ve been just going through the motions or doing a set number of reps without considering how challenged your muscles are, then maybe its time to increase the weight to make your workout more efficient and effective.

Happy Exercising!


  • Note: Affiliate links included in this post

Need an effective, quick workout that only requires one simple piece of equipment? A full-body kettlebell workout to the rescue!

Kettlebells have been used for hundreds of years but they seem to be the trend right now. And for good reason. Kettlebells are compact and sturdy. They don’t take up a lot of storage space and they don’t break easily. They come in a variety of weights and you can do lots of exercises with just this one piece of equipment. Kettlebells are a great addition, or a great start, to a home gym. You can buy them at most local sporting goods stores or online.

If you have a kettlebell or plan to buy one, here’s a workout to get you started.


Stand tall with core tight and feet hip width apart. Hinge at hips, knees slightly bent and back flat. Squeeze glutes to return to start.

Overhead press

Stand tall with core tight and feet about shoulder width apart. Lift kettlebell overhead, pause and return to start.


Start with feet wide and toes pointed out slightly. Hold the kettlebell close and squat down as far as comfortable keeping your toes in line with your knees. Press back to start.

Bent over row

Start with feet staggered and hand right hand on right knee for balance and support. Hold kettlebell straight down in left hand. Keeping core tight, drive elbow up to lift kettlebell. Repeat on other side


Start with feet wide, core tight and back straight. Hold kettlebell between your legs and back behind your hips. With a controlled motion, swing bell by contracting your glutes and pressing your hips forward. Use muscle not momentum!

Upright row

Start with feet shoulder width apart and bell down in front of you. Keep core tight and back flat. Lift the bell straight up in front of you leading with your elbows. Pause and return to start.


Happy Exercising!!