Blog Archives

Smart Snacking

I had to share this list that I came across on

We might forget certain snacking “rules” when the urge strikes.  And we could be picking the wrong snacks or snacking too often. Which can derail your diet. So how can you snack smarter?

✓ Instead of buying snacks at a movie or sports event, chew a stick of sugar-free gum.
✓ At parties, stand as far away as you can from bowls of chips, dips, and other munchies.
✓ If you like to munch in the car, bring only a single serving along. Put the rest in the trunk.
✓ If you buy jumbo-size snacks to save money, divide them into single-serving containers as soon as you get home.
✓ Put the healthiest snacks where you’ll see them when you open cupboards or the refrigerator.
✓ Don’t snack in your office, go somewhere else (cafeteria, lounge, outside). That way you won’t associate your office with food.
✓ At home, enjoy your snacks in the kitchen … and nowhere else.
✓ Don’t eat to relax. Relax, then eat.

What are some of your favourite snacks?


In need of some energy!?

Are you dragging your butt lately!? Could you use a little more energy!? Who couldn’t use more energy.  Three things that work for me, might just work for you!

1. Schedule in a workout!

Getting in a quick workout can actually boost your energy levels (Another reason why I like to workout in the morning) they won’t deplete them. It’s all about give and take with our bodies.  When you move around, your body rises to the challenge, giving you the energy you need. According to a study that was published in the Psychotherapy and Psychosomatics, researchers had sedentary, healthy adults do just 20 minutes of low-to-moderate-impact aerobic exercise at least three days a week. They found it put a large dose of extra pep in their step

2. Becareful what you snack on 

Some foods boost your short-term energy levels, but they’ll leave you feeling foggy and lethargic a few hours later. Stay away from alcohol, caffeine, and sugar!!

3. Hydrate!  Then hydrate again and again! 

Don’t reach for caffeine, unless it’s decaffeinated Green Tea!!  Or Black Tea!  Sometimes we drag our butts because we don’t get enough water!!!  If y our body is not hydrated, it could affect your mood and energy. Plus by not getting enough water your body might confuse thirst for hunger.  Drink up!!

No time to Workout!? Try compound exercises!

When you’re in a rush, your workouts can be neglected.  Which is not ideal.  So what can you do in a short period of time? Try high intensity workouts, in a short period of time.  How!? Using compound exercises.

Compound exercises will help boost the efficiency of your workouts.  When you perform exercises that target multiple muscle groups, both the effectiveness and intensity are increased.  When you perform exercises that target multiple muscle groups, both the intensity and effectiveness of the workout are increased.

Need some examples!?
Upper Body Compound Exercises:

Pushups,  Standing Military Press,  Dips, Pullups/Chinups, Clean & Press, just to start

Lower Body Compound Exercises:

Deadlifts, Lunges, Squats, use a sled to push/pull, and give hip trusts a try

**Remember: Consult a doctor before starting a program/routine**

Get Walking!!

Since my move last month, I have made walking everywhere a habit.  It’s become a big habit, because my workplace doesn’t have parking.  LOL  And, call me cheap….but I don’t want to pay $8 a day for parking.  (Don’t judge…I could be using that money to buy fresh chicken, fish, or shoes!!)

Since I started walking to walk, I see and feel changes. 

According to Dr. Mike Evans, the single best thing you can do for your health is to walk.  Give yourself at least 30 minutes a day.  If you can do more, than great!  But the average healthy person should really do between 30-60 minutes a day.

Here are just a few ideas:
-Grab your better half and go for a walk in the morning or even at night.  Not only are you getting exercise, but you can use that time to reonnect, check in, and just enjoy each others company. Get healthy together!!  
-Get a dog! 67% of dog walkers walk 158 minutes a week just by walking their dogs.
-Take the stairs.
-Walk to work.

Every step counts!

But the average healthy person should really do between 30-60 minutes a day. So what should you do? Live a fit lifestyle. A few ideas:
-Couples can take a half hour walk in the morning or night to check in, touch base, and get healthy together.
-Get a dog! 67% of dog walkers walk 158 minutes a week just by walking their dogs.
-Take the stairs.
-Walk to work.

Sunny Days=Patio Weather

Now that the nicer weather is here, it’s pretty hard to resist a nice cold drink on the patio.  Just because you are watching what you eat, doesn’t mean you can’t have a little treat. Just remember, that you don’t want to drink your calories. 

EVERYTHING in moderation. (Not that I am encouraging you to go drinking!)

Most glasses of wine contain 125-150 calories, but that can double depending on the size of the glass size and how full it is.

Beer can range from 64-198 calories per 12 ounces. Light beers are a better choice because they contain the same amount of alcohol as regular beers but fewer carbohydrates.

A big diet destroyer is super-caloric cocktails. Instead of sugary mixes, try mixing your cocktails with: water, club soda, low calorie juices, or sugar-free syrups for easy calorie savings. Fruit and vegetable juices can be good choices because they are lower in calories than some other mixers.

Some mixers that won’t pack on the pounds include:

  • Diet soda or diet tonic: 0 calories
  • Orange juice (6 oz): 84 calories
  • Cranberry juice cocktail (8 oz): 136 calories
  • Light orange juice (8 oz): 50 calories
  • Light cranberry juice (8 oz): 40 calories
  • Light lemonade (8 oz): 5 calories
  • Coffee, tea: 0 calories
  • Lemon or lime juice (1/2 oz): 10 calories

Another option is diluting your drink with club soda or sparkling water. Wine spritzers are a low-calorie standby. And if you usually drink vodka and cranberry, for example, try it with club soda, just a splash of cranberry juice, and a squeeze of lime. Garnish with a wedge of citrus or pineapple to add flavor and few calories.

So just how many calories are in your favorite cocktail?

  • Mojito (8 oz): 214 calories
  • Pina Colada (6 oz): 378 calories
  • Cosmopolitan (4 oz): 200 calories
  • Chocolate martini: (2 oz each vodka, chocolate liqueur, cream, 1/2 oz creme de cacao, chocolate syrup): 438
  • Margarita (8 oz): 280
  • Green apple martini (1 oz each vodka, sour apple, apple juice): 148
  • Martini (2.5 oz): 160
  • Red wine (5 oz):120
  • White wine (5 oz): 120
  • Alcohol-free wine (5 oz): 20-30
  • Beer (12 oz): 150-198
  • Light beer (12 oz): 95-136
  • Ultra-light beer (12 oz): 64-95
  • Champagne (5oz): 106-120
  • Coffee liqueur (3 ounces): 348
  • Godiva chocolate liqueur (3 oz): 310
  • Wine spritzer (5 oz): 100
  • Hot buttered rum (8 oz): 292
  • Spiced cider with rum ( 8 oz):150
  • Vodka and tonic (8 oz): 200
  • Screwdriver (8 oz): 190
  • Mimosa (4 oz): 75
  • Gin and tonic (7 oz): 200
  • Long Island iced tea (8 oz): 780
  • White Russian (2 oz vodka, 1.5 oz coffee liqueur, 1.5 oz cream): 425
  • Mai Tai (6 oz) (1.5 oz rum, 1/2 oz cream de along, 1/2 oz triple sec, sour mix, pineapple juice): 350
  • Rum and Coke (8 oz): 185
  • Rum and Diet Coke (8 oz): 100
  • Mike’s Hard Lemonade (11 oz): 98

R.I.P Robert Kennedy

Sad news today!

Robert Kennedy, the man behind a publishing house that produces a number of popular health magazines and books, passed away last night. He was 73.

His dedication to health and fitness has been a source of inspiration for millions of people.  He was a role model, a legend, and he was passionate about fitness.

R.I.P Robert Kennedy

Read more here.

Go Ahead…ask me

Oops!  I guess I’m guilty of not updating my blog. 

I might have been too busy to blog, but not too busy to workout.  I’m still getting my workouts in, and I’m feeling better than I have in a long time.

In fact, my workouts have helped me get over a few large bumps on a road called life.  My workouts have helped me stay focused, and they have kept me away from eating crap.

When I workout, I workout hard.  And it’s been nice having others notice that I am working hard.  Members at the gym stop to ask me how my workouts are going, and I love it!!! I love talking about fitness. I also love to hear about their goals, and their stories. We are supporting each other, and support can go a long way.  

The members inspire me, and they make me want to work a little harder each time. 

I’m down close to 20 inches from head to toe, and for the first time in a really long time I feel as if I have control.


Papaya and Coconut Smoothie

Are you not getting enough fruits and vegetables?! I know I’m not, even though I just snack on a baggie of cucumbers. 

Smoothies are a great way to get the daily recommended value of fruits and veggies. If you have a tough time getting these into your diet this is the way to go. Try the Papaya and Coconut Smoothie!  You can also try it with fresh mangoes, pine apple and if you prefer instead of coconut milk you can do soy or almond milk.

The flax seed is also optional in the smoothie but it does have great anti inflammatory properties as well as it decreases cholesterol so take advantage of it and add it in!!

1 14oz can coconut milk
1 large fresh papaya, chopped and with no seeds
2-3 tablespoons honey
Juice of 1 lime
1/4 cup flax seed meal
1 cup Greek yogurt
2 cups ice

Blend all the ingredients in a blender for 30 seconds to 1 minute and serve.

P.S 13 days until Spring!  I’m pretty stoked!! I’m going to take advantage of the great weather today, and get outside.  It’s a toss up, walk/job the stairs OR ride my bike.  Maybe I’ll ride my bike to the stairs, and then do the stairs.  Okay…maybe not!  My glutes are killing me from sissy squats and lunges on the TRX (balancing on one leg that is!)

Whole Wheat Pizza Recipe

Quit eating like a rabbit! You can eat your favourite foods, you just need to find a healthier version of it. My most favourite thing to splurge on is pizza!! Mmmmmmm….give this recipe a try!

Barbecued chicken pizza. Of course, you can put whatever you want on it.

SERVES 8 , 2 pies



1 tablespoon olive oil
1/4 ounce yeast, 1 package
1 tablespoon sugar
1 cup warm water
1/4 cup olive oil
1 cup bread flour
1 1/3 cups whole wheat flour
3/4 teaspoon salt


3 tablespoons tomato sauce
1 green pepper, cut lengthwise
1/2 cup black olives, sliced
1/4 cup sun-dried tomato, chopped
1/2 cup reduced-fat mozzarella cheese
1 tablespoon oregano

Place warm water, sugar and sprinkle the yeast on top of the water in the bowl. Let yeast stand for 5 minutes until it foams.

Add oil, flour and salt. Mix and let it stand on a greased bowl covered with plastic wrap for 1 hour until at least double in size.
Dough is now ready for use so you may use it for calzones, or regular pizza pie.

Spread tomato sauce, and sprinkle with oregano. Arrange peppers, sun dried tomatoes, and olives on top. Add mozzarella cheese and bake at 400 degrees for about 15-20 minutes.

No Equipment Necessary

It’s been a little while since my last blog, no real excuse. Just that I have been super busy, and that’s not an excuse, it’s a fact. The good news is, is that I have managed to get my workouts in. And that is my priority! I will be back on the blogging track for the next few months.

So let’s get back to blogging with a workout that requires no equipment. This program can be just the ticket if you’re a beginner trying to break into the habit of training before getting some equipment or a gym membership; if you’re traveling and want to maintain your shape on the road; or if you don’t have the time to do your regular training routine but you want to do something.

1. Body Weight Squat (legs)
2. Side to Side Lunge (legs)
3. Inverted Push-Up (shoulders)
4. Push-Up (chest)
5. Close-Grip Push Up (triceps)
6. Lying Torso Raise (lower back)
7. Weightless Concentration Curl (biceps) I better explain this one…no making faces!! LOL You will need to be standing, grasp your left wrist with your right hand. Apply pressure with the hand as you slowly and deliberately curl your left arm. Once your elbow is fully bent, give your biceps an extra squeeze and hold for a second before slowly lowering. Once all your reps are done switch sides.
8. Crunch (abs) WORKOUT


Body-weight squat 2-4 15
Side-to-side lunge 2-4 15
Inverted push-up 2-4 15
Push-up 2-4 15
Close-grip push-up 2-4 15
Lying torso raise 2-4 15
Weightless concentration curl 2-4 15
Crunch 2-4 15