You made it through Thanksgiving!

That’s right!  We all made it through that BIG meal, some maybe two BIG meals.  Right now that leftover pumpkin pie is staring at you, daring you to have it for breakfast.  Don’t give in!  You can have those leftovers, just when you should.  The problem with having pie for breakfast is that you will probably also have a small piece for lunch and then you have to have dessert after dinner.  This is when all those other meals I talked about come into play. 

Get back on track right away.  Trust me, you will feel so much better getting up today, having something good for you, and get moving.  Go for a walk.  It doesn’t have to be a long one, just a walk. 

I started my day with my Juice Plus Complete.  No, it wasn’t pumpkin pie, didn’t taste like pumpkin pie and I didn’t blend a piece of pumpkin in with it.  But it was good and I feel better. 

Every meal can’t be like Thanksgiving.  Think about all those meals you have between now and you next party.  Those will make the difference. 

Until next time…

Happy Thanksgiving!

This is definitely one of my favorite holidays.  A time to get together with family and be able to reflect on what we are thankful for.  No stress about buying gifts, although I know there is a lot of work put into making that feast.  ENJOYING that feast!  I have talked a lot this last year about making the right choices.  The fact is we can’t be afraid of food.  We have to eat and on a day like Thanksgiving, I truly believe it is a day to enjoy food.  

I am thankful for my family and friends.  We all go through challenging things in life and it is so important to have people around you that you can lean on.  I am thankful for the opportunity The Juice Plus Company has given me for the past 11 years and for the many years to come. I am very thankful for the wonderful product they have that I get to share with you.  I am thankful for the new opportunity I have with Foremost Fitness.  This is both challenging and exciting!  

I am very thankful for having God in my life and having parents who have always shown me how important it is to have that anchor.  

Enjoy the day and if you do happen to overindulge, it isn’t the end of the world.  I can help you with that.

Until next time…

Goal setting for your health/fitness

Having your goals  challenging AND attainable is important.  When I sit down with a new client this is something we always talk about.  Two things need to be figured out.  

First is what are your goals.  Settings goals and having something to work towards can be very motivating and vital to many.  I speak with a lot of people who say they have to have something to work for.  This could be wanting to run a marathon or losing 30 pounds.

Second is how much time do you have to dedicate to attaining those goals.  This needs to go hand in hand with what your goals are. If your goals are loftier than the time you have to put into hitting those goals, you are probably just setting yourself up for frustration and giving up.  Lets say your goal is to run a marathon.  Great goal to have and there are many cool marathons around to choose from.  However, you say you can really only put three half-hour training sessions in a week towards this.   We need to have a talk about is it really a good goal to have OR can you put more time towards the training schedule.  Having the goal match the amount of time is key.  

Until next time…

Machine weights VS. free weights

Is there really a difference between using free weights and machine weights?  Is it true you work the muscle better with free weights?  Are free weights really free or is that a bait and switch technique used by gyms to get you in the door?  🙂

The fact that you have to balance the weight when using free weights makes it more effective.  Try taking a weight and holding it over your head.  You will probably be a little shaky depending on the amount of weight that you have.  This is forcing so many smaller muscles to fire to keep it stable compared to having a weight on a machine stack and having that stability.   This, however, doesn’t mean there is no benefit to using machines. I use the machines for my clients as well as my own workout.  As you may have heard, it is good to do a variety of exercises to keep challenging those muscles.  Using machines is a good way to throw a change in the mixture.   If you are new to exercise, machines can be a much safer way to start but that doesn’t mean you can’t get a good workout using them. It is always good to ask for help when learning a new exercise.  If you need some assistance I can certainly help.

Until next time…

It’s all McDonald’s fault!

Fast food is all around us today.  You can’t drive down the street without being able to drive-thru somewhere and getting a quick “meal”.  I say “meal” because these are typically calories only, no nutritional value.   It’s no wonder there is a problem with weight and health in this country.  I’m going to go out on a limb and say this is not the fault of the fast food industry but our own fault.

In the past I have talked about taking responsibility.  This falls right into that category.  When I was growing up my mom would take us to Burger Chef!  Yes, I am showing my age by talking about Burger Chef, but that was the place to go.  He made a pretty darn good burger with his side kick Jeff (I always thought that was cool).   Here is the difference.  We rarely went there so when we did get to go it was a big deal.  Going to McDonalds now is an everyday occurrence for some and have you heard where some McDonalds are putting in a THIRD drive-thru window!!  I will say that it is NOT McDonalds fault, rather ours.  We don’t have to go and get the fast food, we make that decision.  McDonalds isn’t opening restaurants because no one is going there.   They open restaurants because there is a necessity.

We really need to break this chain and it all starts with taking responsibility.  You can start today!

Until next time…

Healthcare is expensive!!

Newsflash!  The issue of healthcare is in the news!  You see, people are arguing on how to make healthcare affordable and who can do that the best.  It is pitting politician against politician and I know this may just sound crazy, but even though there are all these educated politicians involved, things are a big mess.  

There is really only one way to make healthcare affordable right now and that is to take care of yourself.  You have that ability and responsibility.  Keeping your weight under control is so important and eating right and exercising are the only way to do it.  This doesn’t mean spending all your spare time in the gym but exercise on a regular basis is what it takes.  Eating right doesn’t mean being a vegan but getting those fruits and vegetables in our system is vital.  Most of us don’t get what we need so Juice Plus is a way to bridge that gap between what we eat and what we need to eat.  It does not replace a healthy diet but is an insurance policy for it.  And when you compare the cost of health insurance to the cost of Juice Plus, well, there really is no comparison. 

Do the right thing now.

Until next time…

Let food be thy medicine…

Superfoods.  We hear about them all the time.  A different fruit, vegetable or berry is named a superfood and everyone gobbles that food up thinking that is all they have to eat.  Then the supplement industry jumps on board and sells a pill that may or may not have any of the good stuff in it.  

It’s not that superfoods aren’t the key, its  just that we need more than one food to be healthy.  We need the variety to be truly healthy, and it needs to be a wide variety.  Food can heal us and help prevent disease.  As Hippocrates said, Let food be thy medicine and medicine be thy food.

Until next time…


Do I need to be a vegetarian?

When you hear how many fruits and vegetables we need on a regular basis you might start to think you need to be a vegetarian just to be healthy.  I know a lot of vegetarians who are very healthy but I also know a lot of non-vegetarians who are also healthy.  It really comes down to making good choices more often than the bad choices.

Just by saying you are a vegetarian does not put the right things in your body.  You still have to make the decision to eat the fruits, vegetables and berries.  The same holds true for those carnivores.  Nuts and beans are a great source of protein for both groups of people and allow you a little more variety than just chicken and fish.  And if you don’t eat chicken and fish you need to get protein somewhere.

Need some help with those choices?  Let me know.

Until next time…

Celery–an unsung hero

Celery isn’t flashy like blueberries or the acai berry.  It doesn’t crave the attention of the avocado.  However, just because celery is humble does not mean it isn’t beneficial.

It can help lower blood pressure, can reduce the “bad” cholesterol and can help to regulate our bodies alkaline balance.  There is magnesium in celery to help in stress relief.  Since it has few calories it makes  the perfect snack for those trying to lose weight.  It can also help to combat cancer.    And then there is the fiber for regularity.  

So why fight it.  It is simple to clean, cut up and have a bag in your refrigerator that you can grab a handful when you are in a rush and need something crunchy.  Wrap a piece of deli meat around the stalk to add some protein or fill it with tuna salad.  Great stuff that is there for your health.

Until next time…


Eat your fruits, vegetables, beans and berries!

There is no way of getting around this.  We put gas in our cars to make them run, and our bodies also need fuel, the right fuel.  We have fooled ourselves into thinking the so called food we get from a drive through is the right stuff.  Man made “food” is not the right fuel for our bodies and we are learning that the hard way.

The nutrition that is in things that are grown is what we need.  Man cannot replicate that.  There are far too many nutrients in an apple, for example, for us to even think we could replicate that in a lab.  And we need a wide variety of these foods to get everything we need.   We should be getting between 9-13 servings of fruits and vegetables a day.  This is such a challenge for the most dedicated of healthy eaters.  

I have found a way to bridge that gap.  You have heard me talk about Juice Plus.  17 fruits, vegetables and whole grains everyday for about  $1.50/day.  This doesn’t take the place of a healthy diet but it does give me the peace of mind knowing if I can’t get what I need there is an insurance policy, so to speak.  You can check this out at or message me here if you have any questions.

Until next time…