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Fuel Your Muscles, Lose the Fat

Losing weight is great but if you want to look smokin’ hot, body fat is where it’s at.

When you embark on a weight loss journey, it’s almost guaranteed that you will be saying “Bon Voyage!” to some muscle mass and for women over fifty, that’s a recipe for disaster. You can counteract this phenomenon by losing weight slowly, eating an adequate number of calories, pumping up your protein intake, and working out. The goal with any weight loss plan is to lose fat and maintain as much lean mass, or muscle, as possible.

How fast should you lose weight?

Almost everyone agrees, losing weight at a rate of one to two pounds a week is the best plan for taking off fat and keeping muscle. Dropping weight any faster puts you at risk of losing more than fat. You’ll wind up losing muscle and bone mass too, which translates into a slower metabolism and increased risk of osteoporosis for women over fifty.

How many calories should you eat to keep your...

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Nourish Your Body with Chocolate

Weight loss doesn’t have to mean deprivation and crankiness! And to me, life without chocolate would be pure torture. Thankfully, you can nourish your body with chocolate and lose weight at the same time.

The Top Three Benefits of Cacao.

Here are three great health reasons to nibble on chocolate:

  1. Raw cacao is the most antioxidant-rich food in the world. Its flavonoids prevent free radical damage and prevent premature aging.
  2. Cacao increases blood flow to the brain which has been shown to improve brain function and memory.
  3. Cacao stimulates the production of endorphins, the feel good chemicals in your brain that are known to elevate your mood.

Cacao is a Superfood, Cocoa is Not.

The Latin name for cacao trees means “food of the gods.” But a few letter changes can mean a world of difference.

Raw cacao powder is made by cold-pressing unroasted cacao beans. Cocoa powder is created by roasting the beans which improves the taste but decreases the nutritional value.


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5 Highly Effective Daily Habits for Healthy Eating

Are you aware that by simply making a few minor yet meaningful changes to your eating habits, you can live a longer life and enhance your health? Maintaining good eating habits is crucial for optimum health and will increase your energy levels, help you lose weight, enhance your mood and much more. Plus, it’s extremely easy to get started with healthy eating. Keep reading for five good habits that will allow you to start eating healthier today.


Don’t Skip Breakfast

People often skip breakfast because they’re in a rush during the morning and have to dash out of the door. However, there’s a reason breakfast is considered the most important meal of the day. A healthy and well-balanced breakfast will give you plenty of energy to carry out your daily tasks with relative ease and also remain in good spirits throughout the day. In addition, studies show that people who have a healthy breakfast actually lose more weight than individuals who have no breakfast...

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How To Use Small Wins To Motivate Healthy Behaviors

Building on small wins is key to creating permanent healthy behaviors. You can use the progress you’ve already made to motivate you toward your larger goal of living healthier. Here’s how: 

Baby Steps.

Baby steps are at the heart of my FitLife philosophy because you don’t create success in one sudden overwhelming swoop unless you win the lottery. Winning at anything is about using each small success to motivate yourself to the larger goal. It works that way with weight loss and healthy living too.

When I am coaching, too many times I hear women bully themselves with negative self-talk like:

I’m so fat I should just give up.
It’s no use. I can’t change.
Why bother eating a salad for lunch when I ate Pop Tarts for breakfast. I have so much weight to lose. It’s impossible.

But every one of those women has had good moments. Every one of them has made healthy choices on some days. Every one of them is capable of making lasting changes that...

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How to Have High Energy to Start Your Day

clean eating energy sleep Nov 22, 2020

We’ve all experienced it - we set our alarm for 7AM with the best of intentions, but when the time comes, we hit the “snooze” button repeatedly and start our day much slower than we hoped. 

Starting the day sluggishly sets a disappointing tone for the rest of the day. It’s hard to feel motivated and upbeat when you start your day behind schedule. Everyone wants to wake up with energy, but most of us start our mornings on a slow note. 

Fortunately, it is possible to wake up early and have high energy to start your day. By making a few small changes to your morning routine, you can shake off sleep inertia quickly and tackle your day with enthusiasm. 

1. Exercise as Soon as You Can

It sounds counterintuitive but exercising soon after you wake up is a great way to energize yourself for the rest of the day. Exercising when you wake up energizes your body and mind, and helps you shake off feelings of grogginess.

Ideally, your morning exercise routine...

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5 Tips To Dodge Holiday Weight Gain

clean eating weight loss Nov 15, 2020

It starts with Halloween and ends with New Years. The holidays are a virtual minefield of unhealthy choices for the average person. We are bombarded by sweets and snacks in the workplace, on TV, in our homes, and even in the mail.

How many plates of cookies, fruit breads, savory snacks, and candies will you receive this holiday season? Everywhere you look, another dietary pitfall is ready to derail your good health and send you down a slalom course of crappy eating but you can arm yourself with good advice and good habits so read on.

Most folks think the average person gains 7-10 pounds over the holiday season but according to the New England Journal of Medicine, most people gain a little less than one pound from mid-November to mid-January.

Hooray! That means you can break out the Christmas cookies and chow down, right?

Well, not if you want to feel good and keep your healthy eating habits on track because a two-month vacation from smart choices can turn into a full year of feeling...

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How to Jumpstart Your Weight Loss

Everyone wants to lose weight quickly, but there is no magic pill that can make you thin in a month. However, there are several ways that you can jumpstart your weight loss by increasing your metabolism.


Keep yourself hydrated

This is the most basic and easiest way to jumpstart your weight loss. Drinking a lot of water and detoxifying herbal teas will help you flush all the harmful toxins from your body, boosting your metabolism by improving the efficiency of your thyroid functioning. Drink five glasses of water daily at the very least to keep your body at its best. Drinking a lot of water and herbal teas, especially first thing in the morning and before meals, will also curb your hunger and prevent you from binge eating.


Get enough sleep

Your diet, your workout, and all the water that you consume will go to waste if you fail to get enough quality sleep. Good sleep helps to keep your hormones and your mood balanced. If your hormones and your mood are balanced, then...

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Common Reasons You Are Always Hungry

clean eating cravings Oct 18, 2020

Your appetite can be controlled by many things, from how much you’re eating, to your hormone levels, physical activity, and so much more. If you find that you’re constantly hungry, like say after a filling meal, you feel “starving” after an hour or so, it might be time to look at the possible reasons.

Check out these four possible reasons you might find yourself eating more often than you’d like.

You Are Not Getting Enough Protein

While protein alone won’t suppress your appetite, it does have an impact on how hungry you are. If you find that shortly after a meal, you’re hungry very soon after, or that you get hungry pretty much all day long, you probably don’t eat enough protein. Look at your meals and figure out how much protein you are consuming. The amount you need is different for everyone, but if you rarely have much protein, and instead eat a lot of refined carbs and sugars, it’s time to have more balanced meals.


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5 Tips To Eating Smart Even When You’re Constantly On The Go

The most common excuse I hear for not eating healthy or exercising is, “I don’t have time.” I get it, you’re busy, but guess what? So are your fit and healthy co-workers, neighbors, relatives and friends.

And by the way, there’s nothing “more special” or “unique” about them that magically grants them time to exercise and cook a healthy dinner. They make it a priority because they know how awesome life is when you feel amazing.

While lack of time is a convenient (and common) excuse for living an unhealthy lifestyle, you must know in your heart of hearts that you deserve better. Right? I thought so!

Oh, and by the way? You can totally eat healthy even when you don’t have much time.

Here are 5 tips to eating smart even when you’re constantly on the go.

Tip #1: Be Prepared

When you’re crazy-busy, the best way to guarantee adherence to your healthy diet is preparation. It takes the same amount of time to unwrap a...

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3 Ways to Make Healthy Eating Simple

How do you get motivated to cook when take-out is calling your name? It's hard but I'll tell you how we stopped dialing for pizza and started eating healthier without missing a step.

How many of us have a list of take-out restaurants at our fingertips at home and at the office? It often feels so much easier to reach for the phone or hit the drive up after work and order pizza, Chinese, subs… whatever. So how can you get motivated to cook when all you want to do is dial out for dinner?

First, you have to make it easy to make a healthy choice, and second, you have to make it fun.

There are three basic ways I make cooking at home more appealing than ordering out.

First, plan ahead.

I know, I know! It sounds awful and demanding and “how can you possibly plan a full week of dinners!” but let me tell you, meal planning is your friend! From your waistline to your pocketbook, your whole life is going to thank you for this small act of organization. And it can be really...

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Master Your Meal Prep

A “real world” guide so you can always have healthy meals and snacks on-hand.