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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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How to Stop Self-Sabotage

self-sabotage weight loss Dec 20, 2020

You’ve decided to lose weight, let’s say 20 lbs. You read up on how to do it, you select a plan, and you buy some fun exercise clothing. The first week goes really well and you see the scale dip down a bit. Woohoo!

You decide to keep going with the plan, but at some point during week two you catch yourself sitting on the sofa watching television in your oh-so-clean work out clothing gobbling down a pint of Ben and Jerry’s ice cream.

Sound familiar?

If so, you’ve fallen into one of the most common weight loss traps I see: self-sabotage. It’s sneaky. It’s difficult to pin down. It’s confusing.

And it’s completely derailing your weight loss efforts.

Defining Self-Sabotage

According to Psychology Today, “Behavior is said to be sabotaging when it creates problems and interferes with long-standing goals.”

Uh... what does that really mean? I like to put it a little differently (because I’m the queen of keeping things...

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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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6 Tips to Losing Weight When You are Over 50

Losing weight over fifty can happen if you stay focused and realize that it’s not going to happen as fast as it did when you were younger. Things have changed, namely your metabolism. It’s a harsh reality but you can get the scale moving down instead of up. Let me answer the top questions I see from my clients:

Why is it so hard to lose weight over 50?

Your body starts slowing down by fifty. You’re losing muscle. You have less free time for personal care and you probably don’t have the energy you did when you were in your twenties. Combine that with a slower metabolism and eating habits that haven’t changed much in three decades and you have a recipe for weight gain that goes head to head with your best efforts to lose weight.

To lose weight over fifty you’ll need to balance how much energy you are putting out with how many calories you are taking in, improve the quality of what you eat, and make sure your hormones aren’t blocking your...

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Add Spices to Your Meals to Lose Weight Naturally

weight loss Apr 05, 2019

Who said eating healthy had to be bland and boring? Knowing the right herbs and spices to add to your cooking can give it loads of flavor and extra nutrients -- plus they can boost your metabolism to help you lose weight. Sounds like a win-win to me! 

Here are some of the best herbs and spices to start working into your recipes to help you drop those extra pounds: 

1. Turmeric
Turmeric contains the incredible curcumin antioxidant, and it serves as a warming spice. Warming spices increase your body heat which helps speed up metabolism. It’s easy to work into your meals for an added boost of healthy goodness. Sprinkle it into soups, stews, marinades, chicken, or even mix it into your scrambled eggs. 

2. Cinnamon
Interestingly, you’ll find cinnamon in many desserts, but all that sugar along with it doesn’t help. Try sprinkling cinnamon onto your oatmeal, in your coffee, on top of yogurt or sweet potatoes. It can balance your blood sugar and help you...

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5 Reasons Your Weight’s Not Budging Even When You’re Trying

weight loss Oct 23, 2018

Even when you think you’re doing everything “right” — you could still be doing something that’s sabotaging your goals. With the slew of “diets” out there that leave us entirely confused, it can be hard to discern what the correct steps to take are to actually reach your health goals. I totally get it, it’s a difficult road to be on.

Start by taking an honest look at your habits, and digging a little deeper with these 5 reasons your scale might not be budging.

1. You’re not sleeping enough

We’ve said it before, and we’ll repeat it: you need sleep! If you don’t get enough sleep, you’re more prone to feeling hungry when you’re not and more likely to choose fattier options instead of more healthy ones when it’s time to eat. Even worse, lack of sleep affects how much cortisol your body produces which can contribute to weight fluctuations.

2. You have zero chill

Your stress level directly correlates...

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Master Your Meal Prep

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