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.


The Thief Of Joy

“Personality begins where comparison leaves off. Be unique. Be memorable. Be confident. Be proud”

Self Control- It’s More Important Than You Think

Self control can be a tremendous challenge but it’s like a muscle that responds to how often we use it. The more you use it the stronger it gets. Learn to pause and think about your food choices. It’s more important than you might think.

How are you going to feel 5 minutes after gobbling down a burger and fries? Poor food choices affect you physically by making you feel sluggish and in the long run can lead to disease. Mentally it often makes you feel bad about yourself and your inability to stick to your goals.

Think about it; is your health and well being worth that few minutes it takes to scarf down that greasy pizza or sugar laden doughnut? You can learn to make better choices by exercising self control.

Learn to visualize success and imagine how you are going to feel after making a healthy food selection. Every time you make a better food choice, you increase your will power and self control.

You can learn to enjoy healthy food. It simply requires discipline. Try experimenting with new recipes and really get involved in your food preparation. Your body will respond with more sustained energy and you will build discipline and self control.

Remember pause and reflect- food can either improve your health or cause disease. It’s your choice. 😊

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.”

Your Strength And Beauty Awaits


“It is a shame for a woman to grow old without ever seeing the strength and beauty of which her body is capable.” ~Socrates

I love this quote!  It’s so true. Women often see themselves as weak, never realizing they have the power to transform their mind, bodies, and souls. Weight training is vital for women to create strong bones and build lean muscle. Being strong is empowering!!

I love the feeling I get from strength training. Some of my favorite exercises include push-ups, the barbell clean and press and pull ups.  I hated pull ups when I first attempted them. They were, and still are the hardest exercise I’ve ever done. But I was determined to build the strength and my goal was to do them unassisted. I started with assisted and gradually progressed over time. I felt an amazing sense of accomplishment conquering my very first one.  When I do those exercises; I feel invincible. Proof that if you set goals and consistently put in the work, you will see the progress.


I’ve transformed myself over the years and it has boosted my self-confidence and given me the insight to find my true passion;  a career in fitness. I’m in better shape today at the age of 55 than I was in my thirties. I entered my first figure competition  (pictured above) at the age of 53 and ran my first marathon at the age of 50. Proof that you have the power to see your what your body is capable of -the strength and beauty that you deserve. All you have to do is set goals and put in the work.


“I’ve been on a diet for two weeks and all I’ve lost is two weeks.” Totie Fields


“I’ve been on a diet for two weeks and all I’ve lost is two weeks.” Totie Fields

Fad diets or the latest weight loss pill may help you lose weight initially, but you will most likely gain the weight back and more when you revert back to old eating patterns. Once you realize diets and weight loss gimmicks will never work; you have taken the first step towards a new and healthy approach to effective weight loss.

Decreasing Carbohydrates for Weight Loss


Visit BellaOnline to read my latest article on Low Carbohydrates and Weight Loss. Great low carb lasagna recipe and a link to the first two weeks on a low carb meal plan.

Click on the link below to read article:

Weight Loss and Fast Food


Do you find yourself resorting to fast food more and more due to your busy schedule? Do you feel guilty when you meet friends for high calorie cocktails and appetizers? Click on link below to read my latest article on BellaOnline- Fast Food and Weight Loss