Newsletter

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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Exercise

Proactive vs Reactive

My Mantra Anyone who walks through the front door at Coach Mel’s Group Fitness studio sees my mantra clearly displayed on the wall. This mantra came from “my story” of being diagnosed with breast cancer, undergoing a bilateral mastectomy, and then running in a 5-mile road race just 1 month later. How was I able

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Recipe for Exercise promotion
Exercise

A Recipe for Exercise

Consistency sprinkled with some variety on top is what it takes to make an effective exercise plan. How much should you exercise? You have to show up and do the work.  Getting to the gym, or outside, or in front of your tv/computer to do a workout needs to happen on a REGULAR basis for

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Your brain on exercise fireworks
Exercise

Weekly Wellness Newsletter – April 7, 2021

Your Brain on Exercise We all know that exercise has many benefits but what you may not realize is that certain types of exercise actually increase cell production in the brain and reduce brain atrophy as we age!   First let’s talk about the mental benefits of exercise.  Exercise has shown to improve your mood, reduce stress, increase

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Happy Easter banner
Nutrition

Weekly Wellness Newsletter – March 31, 2021

Rules for Eating a Treat Last week I gave you the #1 Healthy Eating Tip included some rules about buying a treat. Today we will go over some rules about eating that treat! RULE #1 – Enjoy EVERY bite If at any time, while you are eating your treat, you think to yourself “this really isn’t that good” PUT

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Nutrition

The #1 Healthy Eating Tip You Can Start TODAY

In this newsletter you’ll find…

1) The #1 healthy eating tip you can start today!
2) Join us to crochet.
3) Complete your first 5K.
4) Stretch and Scrabble class.
5) Banana Bread with healthier ingredient options.
6) Can you unscramble these fitness words?

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Threesome of women approaching finish line on beach.
5K Training

5 Steps to Complete Your First 5k

So you’ve decided, maybe in your head, maybe on paper, or maybe you told a friend; you are going to complete your first 5k. So now what? A couple of important things before we get into that. Note the title of this blog post, it says COMPLETE your first 5k, so if the thought in your head is saying

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Chris pulling her oxygen tank during a group fitness walk
Workouts

Be stronger than your excuses!

Be stronger than your excuses! The photo above is of Chris during a 22-minute group walk we did on a Saturday morning. Chris has COPD and needs to use oxygen when she exercises. Yes, you heard me right, when she exercises! Does she have to stop or slow down sometimes to catch her breath? Yes,

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Screen showing virtual fitness classes as great for COVID-19 exercise options.
Workouts

Exercise Options in the Midst of COVID-19

COVID-19 Exercise Options We all know we need to exercise and we all know the many benefits exercise provides us, and yet we don’t do enough. “For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines: Aerobic activity. Get at least 150 minutes of moderate aerobic activity or 75 minutes

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Drop 2 Sizes Challenge promo with jeans
D2S Challenge

Drop 2 Sizes 8-Week Challenge

We are getting ready to kick-off our next Drop 2 Sizes challenge! The program starts on May 4th and finishes the on June 25th… just in time to get out the shorts! You will do 3 – 4 workouts per week and receive nutritional guidance, including grocery lists and weekly accountability meetings (from the comfort

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Align your exercise with your goals Knowing what you want to accomplish can help you determine the type of exercise you should do.  Starting with

SLOW DOWN Eating, Exercising and LIFE

Technology has made us impatient I’m going to start by putting a lot of blame on technology.  With texting, email, online ordering, etc. we are

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

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