Newsletter

Cardio or weights? Runners and people using dumbbells.
Exercise

Cardio or Weights?

Find what works for you When it comes to exercise it’s important to find what works for you.  There are a million different studies out there, one says to focus on cardio and the next on using weights, and then there is the combination of both.  You need to find what works for you and

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Two piles of almonds
Nutrition

Snacking Can Hurt You

Is Your Snack Really a Snack? The biggest mistake we make when having a snack True confession I am guilty of this one…but I’m putting my foot down and stopping the insanity NOW!  When you want a snack, be honest, do you look at the label and take only one portion of the item you

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Mother duck swimming with ducklings following behind.
Exercise

Time to Get Back to Good Habits

It’s Time to Get Back to Good Habits It’s September…time to refocus I don’t think anyone would argue with me when I say that we let our guard down a bit in the summer months when it comes to healthy eating and exercise. We go to picnics and we tend to eat more ice cream

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Be Kind and Laugh Often saying with two women and a bicycle
Miscellaneous

Be Kind and Laugh Often

The Secret to a Good Mood Let’s start with the first secret…be kind.  It’s not hard, it doesn’t cost you a dime, it can take literally seconds to accomplish and yet it can turn your whole day around.  The added bonus; you’ve made someone else’s day better, too!   There is way too much anger in the world

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Woman with yellow fabric measuring tape wrapped around her head and mouth
Nutrition

DIET is a 4-letter word

DIET is a 4-letter word so Stop using it! Defined by Webster’s Diet, as a noun, is defined as “a course of limited foods designed to lose weight, treat a medical condition, etc.” or “food, the type of food on which you live”. Diet, as a verb, is defined as “to eat certain foods only, especially

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Hands on prison bars
Exercise

Exercise is Not Punishment

Let’s adjust our mindset when it comes to exercise! “I HAVE to exercise because…” You’ve probably said those exact words followed by something like “because I ate a piece of cake today” or maybe “because I binge watched Friends today.”  This is using exercise as a punishment for you doing something you enjoy doing.  Let’s stop

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Flintstones vitamins, iron skillet, spinach
Nutrition

How is Your Body’s Iron level?

Do you have any idea if you are iron deficient? Unless you are getting regular blood work done there is a very good chance you have no idea what your iron levels are and if you are deficient, also known as anemic.  Being iron deficient can cause headaches and fatigue.  (Always consult with a doctor

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Woman flexing elbow to show toned biceps
Exercise

Are You Focused When You Work Out?

Some tough love coming at you today… What are you thinking about when you are doing your workout?  It is what you are going to have for lunch?  Maybe what the weather is like today?  Or all of the things on your to do list?   Maybe it’s trying to remember who you needed to send an

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Are you moving enough? Blue fish swimming and saying to just keep moving.
Exercise

Are You Moving Enough?

Sitting is the New Smoking There are far too many vises that will keep us sitting for far too long. Whether it’s your job, or a Netflix binge session, or a hobby, we need to be aware of how much sitting we do and make an effort to do less. We need to remind ourselves

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Coach Mel's group fitness kettlebell workout outdoors
Miscellaneous

What Does FITNESS Mean To You?

Let’s stop thinking of Fitness as a look I would say at least 90% of the time people think fitness is all about looks. Someone who is thin, of average weight, and does not have “rolls” is fit. And someone who is overweight is not fit. Why do we do that? A look does not

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Man in yellow shirt delivering package to young woman.
Exercise

Your Job is NOT Your Exercise

Your job is NOT your exercise! While a job may be physical, you still need to exercise There is a huge misconception that as a fitness instructor I “exercise all day long.”  Or this delivery person is exercising since he has to pick up packages and walk them to their destination.  In both cases these

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"One small positive thought in the morning can change your whole day" quote in multi-color text.
Miscellaneous

Positive Self-Talk is Powerful

Positive Self-Talk – Oh, yes you can! Out with the Negative and in with the POSITIVE! It’s amazing how you can change your whole day if you avoid the negative and embrace the positive!  It starts with you and your thoughts.  Remove “CAN’T” from your thoughts and focus on what you WILL do!  When you

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Exercise is medicine chart
Exercise

Exercise is Medicine

Exercise is Medicine So much good… Why wouldn’t you do it? People complain about “having to exercise” all of the time, I think it’s time to look at it in a different light, focusing on the many benefits. There are so many different things you can do to move your body and so many benefits

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Lunch with fish and sweet tea
Nutrition

Don’t Yuck My Yum

Don’t “Yuck” My “Yum” Tastes change, you need to be willing to try things There are two things in that photo above that about 10 years ago I would have NEVER eaten, fish and unsweetened tea.  I could add a few more things to that list like mushrooms and hummus.  These were all foods that

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Accountability buddy workout on beach with women doing pushups.
Exercise

Why we NEED an Accountability Buddy

You don’t have to do it alone Let’s face it, getting motivated to exercise can be a tough task, there are so many other things you have to do or want to do.  That is the first reason an accountability buddy is important, it’s someone to give you that tap on the shoulder to say,

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Cross Training to Improve Your Run/Walk

Looking to improve your run/walk? Cross training will help What does cross training mean? Let’s start with the basics, if all you are doing is running or walking, cross training is doing something other than running or walking. There are several things you can do, and a variety is best. Weighted Exercise Whether you are

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Picnic season in forest with children flying kites
Nutrition

5 Tips for Surviving Picnic Season

Memorial Day is next week which means picnic season has begun. Use these tips to make good decisions when it comes to the foods you choose. Tip 1:  Don’t sit/stand near the chip table I don’t know about you but I can’t eat just one!  Avoid being at the table that has the chips and dips. 

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Grapefruit versus orange to compare fat and muscle
Exercise

Get Off The Scale!

The Scale is NOT your friend It’s time to stop focusing on a number we see between our feet and instead focus on how we feel.  We put way too much emphasis on what the scale is telling us instead of listening to our own body.  The number, while it represents something, is not the full

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Wishing You a Happy Mother's Day
Exercise

Earn Your “Sit Time”

It’s easy to be lazy We all know how easy it is to plop ourselves down in front of the TV or on a device or computer and before you know it we’ve spent hours “wasting” precious time. In the fitness business we hear over and over again, “I don’t have time to exercise.” I am certain if

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Meal Planning with Hello Fresh foods
Nutrition

Meal Planning and Prep Made Easy

Planning Your Weekly Meals Having a plan is key to healthy eating but coming up with meal ideas each week is, quite frankly, a pain in the butt! And it doesn’t end there, then you have to make a shopping list and go shopping. Then there is the prep, making sure you have all of

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Recent Newsletters

Cardio or Weights?

Find what works for you When it comes to exercise it’s important to find what works for you.  There are a million different studies out

Snacking Can Hurt You

Is Your Snack Really a Snack? The biggest mistake we make when having a snack True confession I am guilty of this one…but I’m putting

Time to Get Back to Good Habits

It’s Time to Get Back to Good Habits It’s September…time to refocus I don’t think anyone would argue with me when I say that we

Be Kind and Laugh Often

The Secret to a Good Mood Let’s start with the first secret…be kind.  It’s not hard, it doesn’t cost you a dime, it can take

DIET is a 4-letter word

DIET is a 4-letter word so Stop using it! Defined by Webster’s Diet, as a noun, is defined as “a course of limited foods designed

Exercise is Not Punishment

Let’s adjust our mindset when it comes to exercise! “I HAVE to exercise because…” You’ve probably said those exact words followed by something like “because

How is Your Body’s Iron level?

Do you have any idea if you are iron deficient? Unless you are getting regular blood work done there is a very good chance you

Are You Focused When You Work Out?

Some tough love coming at you today… What are you thinking about when you are doing your workout?  It is what you are going to

Are You Moving Enough?

Sitting is the New Smoking There are far too many vises that will keep us sitting for far too long. Whether it’s your job, or

What Does FITNESS Mean To You?

Let’s stop thinking of Fitness as a look I would say at least 90% of the time people think fitness is all about looks. Someone

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