Don’t Let The Weekends Destroy Your Progress


What did you do this week to help you move closer to your health and fitness goals? Did you food prep your meals in order to stay on your nutrition plan? Did you kill it in the gym this week pumping out more reps, weight, and intensity?

Think about all the effort you put into preparing meals, journaling intake, and resisting junk food and cravings during the week

bowl of vegetable salad and fruits

Photo by Trang Doan on

Did you get all scheduled workouts in this week? Do you feel yourself getting stronger and improving your fitness level?

person holding black barbell

Photo by Victor Freitas on

sports workout legday legs

Photo by Scott Webb on

Believe it or not, that’s the easy part…..

The hard part is when the weekend rolls around. It can be easy to destroy all the progress you gained during the week.

All it takes is an innocent splurge of drinks with friends one night, pizza and dessert the next.

All those calories can offset the progress you worked so hard to achieve during the week.

Plan your weekends just like the rest of the week. Plan extra activity to help burn excess calories. Choose light beer instead of calorie laden cocktails. Remember you can have fun and splurge but put some thought into sensible choices.


Train To Run Your First 5K


Have You Tried Intermittent Fasting?


Have you ever thought of going on a fast after a period of unhealthy eating or as a more drastic measure to lose weight? Once you realized you actually had to give up food, you may have quickly decided this was not the method for you. However, maybe you should consider Mark Twain’s advice. Dr. Joseph Mercola,  a leading expert in traditional and natural medicine, is a strong promoter of intermittent fasting. He recommends this method as a simple and effective approach to fat burning, reduced hunger, and weight loss.

Most people associate fasting with deprivation and going without food. Typical fasting times can range from 24 hours to several days. However, intermittent fasting is an increasingly popular method that experts such as Mercola, promote as a safe and easy alternative to traditional fasting. This plan allows you to eat during a specific time period and furthermore, a block of the fasting time includes hours you sleep.

Fasting can jump-start your metabolism and help stabilize your blood sugar levels. By consuming your meals and snacks during a six to eight-hour window of time, you decrease your daily calories by eliminating either your morning or evening meal. This type of fasting can increase your fat burning potential, promote weight loss, and help decrease inflammation in the body.

There are many versions of intermittent fasting, such as restricting food every other day or a couple of days a week. However, Dr. Mercola states his preference is to restrict eating to an eight-hour time period. He also suggests that this method of eating becomes easier to maintain, once the body shifts to burning fat as its main fuel source. Fasting times can vary from 14 to 16 hours followed by eating during a six to eight hour time period.

The goal is to eat the proper number of calories for your activity level and make healthy food choices to get the best results. Therefore, if you eat your meals during the hours of 11:00 a.m – 5:00 p.m., you would only consume liquids such as coffee and water after 5:00 p.m. This eating pattern typically lowers your daily caloric intake due to the elimination of evening snacks and your morning meal.

If you are new to intermittent fasting, it is best done on a gradual basis starting with an eight-hour eating phase and 16-hour fasting period. It’s important to adjust the fasting time according to how your body tolerates the program and slowly increase the window of time you are fasting.You may want to progress to a six-hour eating phase once your body adjusts to the process.

Intermittent fasting is not an excuse to eat whatever you want. Choose a healthy protein source for each meal such as lean beef or chicken and add fresh vegetables and fruit. Also, include a healthy fat such as coconut oil, avocado, or nuts. Manipulate the time window of eating and fasting until you find the schedule that works best for your lifestyle. This is a great short term option to try a couple of weeks if you are looking for a new way to jump-start your metabolism and decrease body fat. Therefore, you might want to consider Mark Twain’s advice and give it a try.

A little starvation can really do more for the average sick man than can the best medicines and the best doctors.”

What You Eat In Private You Wear In Public


“What you eat in private you wear in public” Anonymous

A cheat meal usually consists of eating a forbidden treat or whatever you want for one meal during the week. Many people diligently stick to a healthy diet Monday through Thursday and never skip a workout, however their weekend binge cancels out all their effort during the week.

 Click on link below for my BellaOnline article :

Try my 7 Day Food Journal Challenge


Do you struggle to lose weight or feel like you are in a weight loss plateau? Take this challenge to give you more insight into your food intake and how many calories you are consuming on a daily basis.

Click on this link to take you to my article on BellaOnline: