Walk, Hike, Run

Trails.com is an excellent website to check out whether you want to check out your distance around the block, or go for a hike through the woods. Check it out the next time you want to track your distance!

Grillin' out

There's nothing better than grilling out in the summer time. It's not only quick and easy but it's a healthy alternative!

Make your marinade in the morning and toss it in with the chicken in a ziplock bag. Try to allow all day for it to soak in!

4 skinless, boneless chicken breast halves

1 cup teriyaki sauce

1/4 cup fresh lemon juice and add some zest too!

2 teaspoons minced fresh garlic

2 teaspoons sesame oil

Now add in some colorful Veggies: Whole Peppers- Red, Green and/or Yellow, Onion halves, Mushrooms. Keep in mind you can use whatever you have in the fridge or in the garden. I've just suggested a few of my favorites!

On the road...

When traveling, it can be difficult to keep to a schedule and eat healthy. Whether you're traveling for work or are enjoying a summer vacation, it's important to remember to keep a few things in mind:

1. Drink water... then drink some more! Traveling is exhausting and it's important to stay on your toes when your on the road.
2. Pack snacks- It helps to avoid stopping for fast food or getting junk food in a gas station or in an airport.
3. Eat when your hungry and not because you see others eating! When we see or smell something delicious that someone else is eating, we tend to think that we are hungry too. Try drinking water and chew gum. If you are still hungry after 30 minutes then have a snack.
4.  Get moving- Exercise can be hard to squeeze in on the road, so stretch it out when you can and any opportunity you have to walk or climb stairs... go for it!

Want flat abs? Hover!

If you want flat abs and don't have much time- Lock in, and hold! 3 minutes minimum and work your way up to 5 minutes and let me know how long you can hold it for...

Ever heard of a "Fitness Freak"?

It's a term used in Les Mills Programs and I just LOVE it! I'm participating in a training for a brand new program which Les Mills just launched earlier this year. It's called CX30 and it's Core Cross Training in 30 minutes. Having only taught cardio and weight training classes, I always felt like I wasn't pushing my core to its limits. I've finally found a class that does just that! Whether you take my classes at they gym or participate in some type of fitness regime, the one most useful tips that I can pass along to my readers who want a stronger core is to Hover! Research performed by Dr Jinger Gottschall from Penn. State University found that exercises such as the hover, require more activation in the musles than an isolated exercise, like crunches.  Try it with a friend, or set your stop watch on your ipod or phone and see how long you can hold it! I did 5 minutes today, but look forward to taking it even longer!

If your not sure of what a hover looks like, I'll try to take pictures tomorrow to add them in for you to view... for now,  keep in mind that you want to be flat like a table, elbows below shoulders,  and make a fist with your hands. Let your eyes look down towards the floor and maintain a neutral spine.CX30 Check it out!

Goals.. we all have them, but what happens to them?

Oftentimes we are planning to do something but it never actually happens. Why is this?

Sometimes we get side-tracked with other obligations and lose perspective on what our goal(s) were in the first place!

1.      Start by being specific with your goal. What is it you want to do? Write it down- look at it and then put it aside. Once you've had a night to sleep on it, then go back to your goal, modify it and decide if you can make it even more specific.

2.      Once you have outlined what you are going to do, it's necessary to create an action plan which you are held accountable for! Often times I hear, "I'm losing 10 pounds in one month because I need to fit into a dress and I'm going to live off of 1000 calories a day." My response- "You're Crazy!"  

It's not your goal that is the issue, it's the follow through. Like in the example above, it’s a wonderful thing to lose the weight and be healthy, but also important to do it in a healthy amount of time with a well balanced diet and exercise.



The goal sets the bar, and oftentimes people can reach it. It's what happens after the goal is met that tends to be the bigger concern.  Determine ways that work for you to reach your goal, and surround yourself with people who will support you in maintaining it and living by it!

Where does the "time" go?

Do you ever feel like days, weeks or even months fly by and you just don't know where the time has gone?


You're not alone. We live in a world in which we work 30% more than we did 50 years ago. Although we can't create more hours in the day, we can certainly plan and organize our days to ensure we make the best use of our time. It doesn't need to be January 1st to make a resolution. Regardless of the time of year, I encourage you to  create short and long term goals. I recommend making a list and writing them down in two columns. Short term goals on the left and long term goals on the right. Define the time-frame for each  one of your goals. Have your goals listed in a place that is visible. Furthermore, I recommend a daily planner or small journal which you can write down your goals for each week and ultimately organize everyday.  Another benefit of a daily planner is that you can look back and reflect on your goals as you have attained each one.  It provides a sense of accomplishment and awareness about how you are spending your "time"

Lunch Hour... Time To Move It, Move It

How do you typically spend your lunch hour? Sometimes we find ourselves stuck at our desk and don't make time for it. Other times we run our errands for the day, and when we find the time, we enjoy a lunch out with colleagues and friends.

On days when you feel sluggish at work or need a workout but don't have the time, I encourage you to take advantage of your "Lunch Hour"!  Schedule it as an appointment. Take  30-45 minutes to get your muscles moving. In the United States we have over 70 million people who are obese. Contributing factors clearly include lack of exercise along with the food we eat. We can't seem to find the "time".

Now your thinking what can I do during my lunch hour?

- Is there a place around your building where you can go walking or running?

-Do you have a park close by?

-Do the streets have sidewalks? Use them!

- Start a “lunch hour” walking club

Start thinking about options to get moving!

Eating on the run...

If you find yourself on the move and don't have time for a healthy meal then think again! Oftentimes I hear the excuse of eating fast food because it's quick and easy. I beg to differ! Oftentimes we are starving and we find the quickest option to suffice our craving. If this sounds too familiar, then it's important to plan ahead and nourish your body every 3-4 hours.

Prepare to slash your hunger by selecting food options that you can pack in your car, at your desk or in your workbag. There are a ton of options- Select something that is low in sugar, high in fiber and around 200 calories. Staples in my travel bag include a Lara Bar, Almonds, a piece of fruit and a water bottle. 

When we are dehydrated, we also "feel" hungrier and are tempted to eat more then our body actually needs. Always include a tall glass of water with your snack, and do your best to drink some before, during and after to ensure you drink the entire glass! The water will not only fill you up but also hydrate your body and help you to be more alert throughout the day. 

What are your healthy food staples that help keep you energized?

Weights vs. Cardio

As a fitness instructor, I am most commonly asked, "Should I do weights or cardio?" Oftentimes, my response is to do both! Physicians commonly tell women that weights will strengthen their bone density but also fear that they will "bulk" up. 

For almost 7 years I've been teaching Les Mills Body Pump.  It is a group fitness class using a barbell which is intended to improve strength and endurance. The workout consists of 10 tracks. Each track is designated to a specific muscle group. It definitely improves overall fitness levels, increases strength and tones muscles. Moreover, it leaves you feeling with a sense of confidence!

One unique difference between weights and cardio is the fact that the caloric burn continues throughout the day after a weight training session. Cardio is definitely a necessary component of a fitness regimen, however it's important to incorporate interval training along with cross training to ensure you don't overuse a particular muscle group.

I found an article in Women's Health which addresses this very question- Weights or Cardio? I read this magazine monthly and I was pleased when I saw this article and so I wanted to share it with you:

http://www.womenshealthmag.com/fitness/cardio-vs-strength-training-workouts

Growing Your Own Food:

There is something about growing your own food that makes you really appreciate it! Not only is it free of pesticides and you know exactly where it is coming from, but also there is a sense of accomplishment.  We started our first garden this year and have truly enjoyed it! 

We started a small garden that includes tomatoes and I have shared a few of them below. We also have squash, peppers, and a ton of herbs, which include: basil, mint, parsley, rosemary, and cilantro. I can't express how much I love cooking dinner and going out into the back yard to grab fresh herbs! If you don't have a yard, simply pot your herbs and put them in a window that receives a fair amount of sun.

Egg Bowls

It's a favorite at my house and I hope you enjoy it too! 

1. Decide what type of eggs you would like to make. I often make fried or scrambled because it's quick. If you have high cholesterol, which I do, simply eliminate the yolk. Then, coat the pan with a little olive oil or non-stick spray.

2. For a quick breakfast use Instant Grits- Heat up the water and mix in the grits with a wedge of Lite Laughing Cow Cheese. If you're not a big fan of grits, I recommend adding potatoes, but Grits are quick and by adding the lite cheese, it tastes delicious!

3. Once the eggs are cooked toss them in the bowl with your grits and you have your very own Egg Bowl.

Keep in mind that there are a ton of options and variations. I recommend sautéing vegetables- Take a look in your vegetable bin and chop up and toss in a few different vegetables before you cook the eggs

What Should I be eating?

Sleep: We need it...

As the week goes by, we find ourselves losing ground on the battle to get to bed a decent hour. Why can't we seem to find the time to pack it all into a 15 hour day?

Perhaps you make it into bed, fall asleep but wake up in the middle of the night with thoughts racing about what needs to be done or something that you forgot about.

 Here are a few suggestions:

1. Determine the time you will be going to bed at the beginning of the day and plan some form of exercise to do during the day.
2. Start winding down at least an hour before you want to fall asleep.
3. Within an hour before bed, turn down bright lights, turn off the television, disconnect from the internet and your phone
4. If you find yourself still thinking about the events of the day, try a hot shower, or read a book.
5. Make sure to get into bed at the time you planned.
6. If you find yourself with eyes wide open, then try to consciously focus on relaxing each part of the body
7. If you wake up in the middle of the night with a thought from the day then write it down. Put a note pad on your night stand so you can keep track of your thoughts without getting out of bed.
8. Most of all, we have to accept that falling asleep and staying asleep can sometimes be a challenge and we have take time to prepare our body to fall asleep and stay asleep! Be patient and allow your body time to rest even if you are not asleep.

We need our sleep to be productive, alert and sustain our energy throughout each day.

Healthy Protein: Quinoa

Pronounced (KEEN-wah) 

A gluten-free source of protein from South America. It has a slightly nutty flavor and a similar texture to rice or couscous. It's high in fiber and iron. Quinoa is a great option for breakfast lunch or dinner. 

Try this great Breakfast Recipe:

2 cups Water

1 cup Quinoa

(Cook for 15 minutes, or until all water is disolved)

Add skim milk, cinnamon, raw almonds or walnuts and fruit of your choice)

It will make 4 servings

1 serving of Quinoa only is approximately 155 Cal. 2.5g Total Fat 0 Cholesterol 3g Dietary Fiber 6g Protein

What is Healthy Living?

It's been a month since my first post, and I have a good friend to thank for getting it up and running.  I am proud to announce, healthyliving-daily! I hope this blog will open up the lines of communication about the many options that we have to live a meaningful life. I look forward to hearing your thoughts, feedback and suggestions. I will aim to add at least one post a day and I will aim  to become more "tech savvy" and add pictures, video, maybe even youtube!