Freedom from gaining the usual 5-7 lbs over the holidays

I’ve noticed with my people that one of the most impactful things I’ve experience is the way my clients have dealt with the holiday food through the years. I see that they’ve managed their choices and portions better each year and now they are having an enjoyable fulfilling fun family times with no regrets.

I see that many of my clients can now look forward to the holidays and are not dreading the times when those huge meals are set on the table.  They can show their kids and family that the meals don’t have to be a source of stressful choices and they can lead by example when it comes to those holiday gatherings. These happy eaters have come to know that they don’t need to be victims of social festivities and that these can be times where families can share memories. Those funny stories from days past, dad falling asleep in the chair and the children playing in the yard are things that my friends can look forward to and holidays don’t need to be about the roasted potatoes.

Here are some tips that I have given them through the years.

  • Eat your normal meals, get exercise to make yourself feel good about yourself, start your day out right.
  • Offer to bring lo-calorie dish or appetizer so you have something to munch on.
  • Serve yourself 2 spoonfuls of each item you really want and try not to let the food touch each other.
  • Enjoy the company and savor your food and don’t go back for seconds.
  • Enjoy your favorite beverage but don’t go overboard.
  • Enjoy that small dessert don’t go back for seconds

I guarantee 2 hours later you won’t be feeling regret and your holidays will be a time to remember.

Happy Holidays




The Benefits of Journaling and Tracking

The benefits of the use of tracking in your journaling routine are obvious from the huge market of devices being sold, such as the Fit-Bit and the Apple watch. These devices are fun and they give us information to track our progress, diagnose our food and keep track of the nutritional categories. So why would you need to put a pen to it? There is a certain therapeutic value to writing that can’t be captured from a a device. The action of writing the information down inscribes it to memory in a way that ingrains the ideas into our psyche.

Writing down your daily food intake, calorie count, exercise routine and overall daily regimine helps you to understand your lifestyle and get an idea of what your body is going through during the week. This is the idea behind the concept of journaling, and the way you can apply it towards weight loss, heath maintenance, exercise fitness and many aspects of your daily life.

A weight loss journal can be anything you want it to be, however, it should be a resource that helps you work towards success. It is a way to take time for personal connection and to understand your daily habits. You can learn about your weaknesses and strengths and begin to discover strategies that work for you. Journaling will help you find your vision of a healthy lifestyle and understand what kind of behavior motivates you for success.

You should go beyond documenting the choices of calories, portions and excersise and think about how you feel, what your mood and energy are like, how much sleep did you get, what is your stress level, did you have a fun hike, was the Zumba class uplifting?

When you do this on a regular basis , you will begin to see patterns and connections that will guide you toward making better lifestyle choices.

A good idea is to document the way you thrive in the new choices and elements you’re adding to your life.

That is what journaling is about! It’s about learning to focus on yourself and to reflect on your own health and fitness journey. You can use your journal to appreciate your investment into genuine self care and to understand your efforts and the choices you have made. This is a tool to help you become connected with yourself  and achieve your goals.

As you become used to the idea of journaling you can begin to use the exercise to decide what you will do in situations to come. A busy week can bring choices in activity planning and meal preparation. Stressful situations can cause changes in eating habits and exercise plans. A journal can help you look into the future and make decisions about what is best for your health and well being.

This becomes a way to write your destiny!


Overcoming The Mental Barriers

Weight Loss

What’s the secret to overcoming mental blocks in your weight loss journey?

It’s patience, perseverance and self-discipline. It’s the commitment to losing weight and becoming as healthy as you know you can be. For most people, losing the proper amount of weight will take weeks, months or even years.

What will keep you going?
When we address these psychological obstacles – all other obstacles can be brought into alignment.

If we don’t address the major mental barriers that manifest in our quest then losing weight may remain forever out of reach.

What can get in the way of your desire and discipline to get fit and healthy?

1. Disbelief

Many people simply don’t believe they can achieve their goals. They have tried to lose weight before and it just didn’t work. They begin their program with inner doubts about losing weight and secretly don’t believe the idea is realistic. Then why would this time be any different?

By confronting their mental pre-conceived ideas about their health quest, people who are overweight can begin to deal with their frustrating sense of defeat and start to achieve success. Learning about psychological barriers helps people to develop the skills to move towards their goals.

2. Peer Pressure

It is interesting that our friends and family can have such a powerful effect on our lifestyle and health. The pressure to eat and drink in social environments is one of our most difficult hurdles to maneuver. Some people even feel that they need to keep on weight to satisfy the perceived desires of their mates or friends. By doing a self-examination of our own thoughts on health and fitness we can begin to overcome the judgement of others on our own eating habits and choices. Sometimes this can cause distance in previously close relationships. Remember though, it’s your body and health!

3. Falling Off The Wagon

Since falling off the diet wagon is almost a given, it’s important to realize that sometimes, “life happens”. It might be because of stress, maybe it’s a craving or it could just be that the diet is tiresome. What’s important in this issue is the knowledge that something triggered the setback and that it can be recognized and overcome. By assessing the situation and remembering your motivation for your program you can learn to keep the relapses from becoming chronic.


4. Enough Already!

Sometimes we just get tired of the idea and rebel against the whole concept. We don’t have time for all of the exceptions we have to make and our lives are already full of pressure and problems. There are certain triggers for this, especially in today’s busy world where there is little time to think about making that healthy choice. The idea is to stop and consider the long term effects of these choices and evaluate our desire to live a life that is health, active and happy. The structured diet can be hard to work with but the rewards are worth it.


5. Fear

Sometimes it’s just a matter of being afraid of change. People make comments about the changes in your body and your clothes fit differently. You might feel vulnerable to statements about your choices and have second thoughts. These are real concerns and skills are needed to manage these situations and address the fears that may arise. These too can be overcome with the knowledge that you can succeed.


The Healthy Mindset

Today I was listening to a client’s exciting list of all  that is different for her.

  • She only has 2 bites now when’tasting’ a friends desert and she feels satisfied
  • She happily shops and prepares her food, so she’s not caught HUNGRY
  • She dines out with implementing successful strategies that support her goal
  • She makes time for activity at least 4 times a week
  • She surrounds herself with people that support her
  • She rewards herself as she reaches each milestone

 Later I was listening to another woman with a very different mindset. She feels as though she is stuck.

  • She starts each day with great intentions, even packs a healthy lunch & her gym bag.
  • Something always seems to get her stressed out at work & there is junk food free withen reach.
  • She tells herself she’ll work it off at the gym after work, but may as well skip her healthy lunch to adjust for the junk.
  • She gets so tired in the afternoon she HAS to have a coffee and something sweet.
  • The bad choices create guilt & remorse. She worked so hard today; she deserves happy hour with co-workers.
  • She shares work frustration with co-workers over some appetizers and margarita’s..tomorrow she’ll start for sure.

My lady number two has a completely different attitude than number one. I remember when lady number one WAS lady number two! What happened? She had a moment. A painful and difficult moment, but it changed her from making excuses to being committed, no matter what! She saw a picture of herself. She was looking at buying the next size up. She felt unworthy to date. That was her defining moment and she tapped into her magical place of determination. We have to want to lose weight more than anything else! It must take priority over almost everything to support the hundred or so decisions we make every day.

Please share with me! What was your moment?






7 Steps For Long Term Success

Chocolate Cake

Chocolate Cake

“I  was doing so well with my plan.”  my friend stated flatly. ” I had so many compliments about my appearance and how healthy I looked, then I fell off my plan.” She looked down at herself and and then back at me, I thought she was going to cry. “I remember exactly when it happened, I was at a restaurant with some friends and we were having fun. Someone ordered a chocolate cheesecake and insisted that everyone try it.  I was thinking, no I shouldn’t, it isn’t worth it. but everyone else was in to it so I said to myself, it’s only one bite.” She looked me in the eyes with a sort of anger at that point. “It tasted like heaven. I love cheesecake so much and suddenly I couldn’t stop eating cakes and french fries and all the stuff I love. Now here I am, right back where I started, what can I do?”

It’s no secret that weight loss can be a difficult and never ending process that is full of obstacles. Most overweight people that decide to go on a weight loss routine end up regaining weight and some even add more pounds after their efforts. There are certain ways to sustain the weight you desire however and science has shown that strategies that use the following techniques are more likely to be successful.

1. Use those gadgets!

People who use scales for weight measurement and calorie counters are able to lose weight at a more sustained rate. The use of new devices to track fitness levels and distance measuring is a great booster for the individual who is trying to drop the pounds.

2. Watch your portions!

There’s no need to eat so much food! Successful dieters are mindful about the amount of food that goes on their plate and even the idea of using smaller dishes can make the whole dieting thing easier.

3. Stay away from your weakness!

So it’s the Black Forest cake or the chocolate pecan pie that you love so much? Don’t make it and don’t buy it. The trigger for your binge eating is often something that tickles your palette just the right way. Avoid these pound gainers as much as possible. (Maybe a few bites)

4. Don’t skip breakfast!

Many people know that breakfast is important and they make sure they have it even if they don’t have the time. The traditional breakfast is often touted to contain grains or fruit, however studies have shown that show a high-protein breakfast  keeps people fuller longer. A protein shake in the morning is the answer to a meal replacement that effectively improves weight loss and helps to sustain it.

5. Substitute when you’re hungry!

People tend to let themselves become ravenous and then can’t help overeating. Carry healthy snacks and keep that hunger pang away. Instead of scarfing down food at the appointed mealtime, try grazing during the day on healthier choices. It doesn’t have to be boring either. There are many ways to enhance the flavor of healthy food and make them as enjoyable as your favorite fast food fare.

6.Set your goals!

People who are successful at losing weight and keeping it off have a goal in their mind about what they want their life to be like. They write it down in a journal and keep track of what they’re eating and what kind of progress they are making.

7. Get Social!

It’s far easier to lose weight when you are connected to a program where people are committed to success. There are online communities to join and weight loss centers where people are trained to help. Just by engaging with others who are committed to losing weight and keeping it off you can greatly enhance your chances of success.


My friend went back on her weight loss plan and with some help from her friends, (like me!) she’s back down to her swimsuit weight. She still has a ways to go but she feels confident about her success. That’s most of the battle, knowing and believing in yourself and that you can live the life you want.

More later,



My friends wedding dress

Plus size wedding dress

My friend went for her second to last fitting for her wedding gown,,AND even though she’s been following her food plan faithfully and workng out, it was tight! She cried all day long! She reached out to one of her former JC coaches. She then took it upon herself to do some serious research, and found a gym with a guaruntee of a 20 pound weight loss within six weeks. She’s on her first day and so far so good! I’ll keep you guys posted.


Here are some great weight loss programs!

So you’ve heard about so many weight loss diets and you can’t figure out which one would be best for you? Join the ranks of many people who want to lose weight but don’t know where to start. Take a look at these top five diets and decide which one might be a good fit. Don’t forget, a good exercise routine is always the best way to get your metabolism revved up for a good weight dropping program.

Weight Watchers

Weight Watchers is very popular with celebrities like Marie Osmond and Jessica Simpson touting the diet program. The diet uses a points-counting system that  helps dieters lose weight and keep the pounds off. In the ratings, Weight Watchers is number one in keeping weight loss gains in both short-term and long-term. That being said no diet will work for everyone and many people who are trying to lose weight have difficulty staying with their program. The point system is a little too much of a learning curve for some. This diet proposes that there’s more to dieting than caloric intake. Weight Watchers believes that if you eat healthy foods that fill you up, you’ll eat less. The points program that was implemented November, 2010, gives every food a points value, based on the different components of food types. Your body burns protein, carbohydrate, fat, fiber, and the calories they produce at different levels. The food  choices you make in foods that are dense with nutrition will help to fill you up without consuming empty calories.

How does the Weight Watchers Diet work?

You don’t have to join the program for a certain time period. Many people continue to use the system after attaining their desired weight. The diet allows you to  eat what you want as long as you adhere to the point system that is based upon you weight, height, age and gender. If you go on their website you can find the point value for over 40.000 foods and eat an amazing variety of meals. As you can imagine, processed foods have high point values and fresh vegetables and fruits have little. Processed choices like bologna usually have the highest point values (meaning they should be eaten in small amounts or less often) while fresh fruits and vegetables carry zero points, It’s a good system and works for most people.

Biggest Loser Diet

A big part of this diet includes a regular exercise program. This plan is very well know because of its popularity on TV and the success stories in helping people drop the pounds. It is built around two well known weight loss concepts, consume less calories and exercise on a regular basis.  The Biggest Loser idea follows the idea of the medical community about what makes a heart-healthy plan,  heavy on lean protein, fruits, vegetables, and whole grains. Exercise is an important  part of the program and many experts suggest that a combination of calorie restriction and exercise will be a very effective method of losing weight for the short term and work well with long term commitment. So why are we overweight? We don’t get enough exercise and we eat too many of the wrong foods. It’s no surprise that if we  eat regular meals with calories from lean protein sources, fruits, vegetables,and whole grains, we’ll lead a healthier lifestyle and enjoy an acceptable body weight.

How does the Biggest Loser Diet work?

You have to read the book, or one of the books. there are a few to choose from and some are more extensive than others. They all concentrate on success stories as seen on TV. The Biggest Loser diet pyramid is the most appropriate information in this system and suggests that 45 percent of your daily calories should come from carbs, 30 percent from protein and 25 percent from fats.

Jenny Craig

This is a highly ranked weight loss system because of the use of emotional support in one on one counseling sessions. The diet uses prepackaged foods that are portioned controlled and the Jenny Craig theory is that weight loss is simple if you restrict your caloric intake. The pre-packaged foods that Jenny Craig sells provide the right proportions of calorie and fat intake as well as a balanced meal. Clients learn how much they should be eating, what a balanced meal should look like, and how to continue the diet once the program is finished.

How does the Jenny Craig Diet work?

Each client gets an exercise plan and a personalized meal, plus weekly one-on-one counseling sessions with a Jenny Craig consultant. These are not registered dietitians although they are trained by the company and certified to consult on health oriented issues. The typical diet will provide from 1,200 to 2,300 calories a day and is designed around a persons current weight, fitness habits, motivation level, and eating habits.

Raw Food Diet

This diet is based upon the idea that heating food destroys its nutrients and the natural enzymes which boost digestion and help to fight chronic disease.  You can  lose weight on this diet since many raw foods are high in fiber, low in calories and fat and have little sodium. People who use this diet should make sure they get enough protein and minerals such as iron and calcium since they would often exclude animal products which would bring much need B vitamins.
This would be a low calorie diet since those who follow the plan typically only consume about half the calories they might eat when having cooked food.

How does the Raw Food Diet work?

You would usually eat uncooked, unprocessed foods that are organic or from as healthy a source as you can find. The diet would consist of mostly raw fruits and vegetables, seeds and nuts, sprouted grains and protein sources.  You can vary the way you prepare your meals and create your own diet plant as long as at least 75 percent of your caloric intake is based upon plant food that is not heated above 115 degrees. A lot of people who use this diet are Vegan or those that prefer not to consume animal products.


Volumetrics is a diet that focuses on helping people eat foods that will satisfy their hunger and feel that they’ve had enough. Dieters will drop pounds and keep them off both in the short term and long-term weight loss categories. People are more likely to succeed because they are still filling their plates but with fewer calories. The low density foods that people eat on this diet are high in volumn and help people to feel satisfied while they lose weight. Again, it’s a diet that focuses on fruits and vegetables and puts less emphasis on processed foods.

How does the Volumetrics Diet work?

The diet was developed by  nutrition professor Barbara Rolls and it focuses on the energy density or the number of calories in food. It is more of an approach to what you eat than a structured diet. It is nutritionally sound and provides a well balanced guide to eating. It also suggests tips on exercise which is an important role in maintaining a healthy lifestyle.  The Ultimate Volumetrics Diet is a  guide that teaches you to learn about food’s energy density, how to cut the energy density of your meals, and choose foods that  satiate hunger. The foods are divided into four groups. 1. non-starchy fruits and vegetables, nonfat milk, and broth-based soup, 2. starchy fruits and veggies, grains, breakfast cereal, low-fat meat, legumes, and low-fat mixed dishes, like chili and spaghetti. 3.  meat, cheese, pizza, French fries, salad dressing, bread, pretzels, ice cream, and cake. 4. crackers, chips, chocolate candies, cookies, nuts, butter, and oil. The idea is to eat mostly categories 1 and 2 and watch your portion sizes with category 3 and 4.

There are many more diets with varying degrees of success rates. You can check them out online and find one that fits your lifestyle and particular eating habits. If you want to lose weight and keep the pounds off then one of these top five will go a long way to helping you achieve your goal. Remember that it’s a good idea to incorporate a good fitness plan into your lifestyle to maintain a healthy mind and body.

Weight Loss Begins In The Mind!

Losing Weight takes focus and concentration. In this article you can find some insights about some of the mental aspects of weight loss as well as some tips to help you succeed in losing those unwanted pounds.

The Sydney Morning Herald

Every year millions of people around the world go on a diet to lose weight. And every year millions of these dieters give up on their diet and put the weight back on, and often even more.

When you lose weight you lose muscle and fat, but when you put the weight back on it is just fat you are storing. So diets are arguably a greater health hazard than doing nothing at all about your weight – unless you can develop a diet that allows you to develop good, long-term eating habits.

Why is this goal so elusive?

Here are three of barriers to success you need to understand if you want to lose weight and keep it off!

1. You have two minds… 

Let’s start with a simple exercise: close your eyes and then try to remember all the details of the place where you are and the people around you (if there are any).

Try to remember as many details as you can. Then open your eyes and look around.

Even if you are in a highly familiar environment you are likely to have missed some of the things you can see. The question is not how much you could remember. Rather, the point is that you did not decide to remember some things and forget other things.

There is a part of your mind that operates in your nonconscious – that simply stores some things in your memory and not others without you even being aware of it. But this mind does a lot more. To give you just one more example, it manages all your organs – your liver, digestive system, kidneys, heart, breathing and so forth – without you being aware of this happening.

While you don’t know what’s going on in your nonconscious mind you are aware of what you are thinking about when you make a plan – you wonder whether you should or shouldn’t do something, try to make sense of something, or when you decide to lose weight.

This is an important point: we all have a mind that does a lot of things – in fact completes thousands of tasks concurrently without us being aware of it – and we have a mind that allows us to consciously think about things.

We could name these the ‘Doing Mind’ and the ‘Thinking Mind’. Clearly, our ‘Doing Mind’ is much more powerful and faster than our ‘Thinking Mind’.

Otherwise it could not carry out so many activities at the same time. There is a reason for this: our ‘Doing Mind’ has evolved over some 4 to 5 million years, while our ‘Thinking Mind’ developed only some 80,000 to 100,000 years back.

So nature had a lot of time to refine and improve the ‘Doing Mind’, while the ‘Thinking Mind’ is relatively new.

Read more:

You need a goal and a plan to really lose weight, plus you need a great workout routine. Check out some of the latest fitness tips here.