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It’s summer and it should be a time when we can slow down a bit and enjoy the beauty of nature, family and friends. Most of us live very scheduled, hectic days that rarely allow for times of renewal. How often do you find yourself responding to the question, “How are you doing? with an answer of “Very busy!” It’s become the norm of our lives and it’s hurting our bodies and brains, which is threatening our mental and physical health.

Studies show that stress – the nearly unavoidable side effect of constantly pushing our limits – can lead to a variety of illnesses, from depression and anxiety to gastrointestinal problems and headaches. I remember thinking it was a great skill to be able to multi-task. The latest research shows we’re actually getting less done working this way.

Today, I’m going to suggest you consider a different approach: slow down, focus on people vs. your to-do list, uni-task vs multi-task, and overestimate how long a job will take. Choose one day a week to do very little. Think about how your busyness is affecting your long-term health.

Here are a few tips to help you learn to slow down:

Seize the moment vs. Seize the day:
Why not try easing into your day by setting your alarm 10 minutes earlier so you’re not so rushed first thing in the day. Maybe you stretch your body a few minutes in bed before getting up, or just allow for a slower pace starting your day. I really appreciate some quiet time first thing in the morning, even if I have to get up a bit earlier.

Take a 1 minute anti-stress break as needed:
You can instantly derail the stress response and move into the present moment by simply closing your eyes and taking 5 deep breaths. Try it for yourself and notice how much different you feel in your body from this simple technique.

Change your evaluation system:
Stop measuring your self-worth by your list of accomplishments. Make it less about crossing things off your to-do list, and more about what’s in your heart, how you feel, and how you treat people. At the end of your life, the relationships you build and how you treat people will become your greatest legacy. Life is a journey meant to be enjoyed, not just checked off.

Leave some open space in your calendar:
This was a tough thing for me to do for a very long time. I am a big scheduler and have so many things I enjoy, but I have learned to leave some open spaces in my calendar. Things come up and it is a serious treat when you end up with an afternoon without anything you have to do.
Let me know a few things you do to slow yourself down.
*** Peace Be Still ***

Healthy 7 Layer Dip Recipe is all time favorite Mexican taco dip with black beans, salsa, Greek yogurt, lettuce and a bit of cheese. It will take you about 25 minutes to prepare and should give you 16 servings.

Ingredients

Bean Layer:

• 1 can black beans, drained & rinsed
• 1/4 cup salsa, low sodium
• 1 tsp taco seasoning mix, all natural like Trader Joe’s
• 1/4 cup cilantro, finely chopped
• 1 tsp garlic powder

White Layer:

• 1 1/2 cup plain Greek yogurt, non-fat

Salsa Layer:

• 1 cup salsa, low sodium

Guacamole Layer:

• 3 medium avocados, pitted & skin removed
• 1/2 cup cilantro, finely chopped
• 1 tsp taco seasoning, all natural like Trader Joe’s
• 1/2 small jalapeño, finely diced

Other Layers:

• 3 cups iceberg lettuce, finely shredded
• 1 cup Tex Mex, Colby Jack or Cheddar cheese, shredded
• 1/4 cup black olives, pitted & sliced

Instructions

1. In a small bowl, mash beans with a fork. Add remaining Bean Layering ingredients and mix. Spread the mixture in a greased 8 x 11 baking (clear) dish or onto any other large serving platter.
2. Spread White Layer over the beans followed by a Salsa Layer.
3. In a small bowl, mash avocados with a fork and add remaining ingredients from Guacamole Layer. Mix and spread on top of Salsa Layer.
4. Place a layer of lettuce over the Guacamole Layer and top with cheese. Garnish with black olives. Serve immediately with any healthy tortilla chips.

Maybe you’ve wondered which machine you should use. You can make a case for either machine and it really depends on your goals, your body, and your physical limitations, to determine which machine might be better for you. Here are some things to consider.

Best if you have an injury: Elliptical

The elliptical is a lower impact exercise and is typically easier on most people’s bodies, It’s also a great machine for beginner’s to start with. Your foot is constantly on the pedal, which eliminates the force of picking your foot up and placing it back down with all your bodyweight. This makes it a great option for people who are workout beginners, those returning from a gym hiatus, or those who have injuries.

The elliptical has significantly lower impact on the major joints, making it safer and more accessible for people with knee, hip, or back injuries to get a good aerobic workout.

Best for race training: Treadmill

While treadmills may be higher impact than ellipticals, they’re a lower-impact running option compared to the pavement. 

The treadmill has less impact on the body, especially the feet, knees, and hips than running on pavement because a treadmill is built to absorb some of that impact.

Best for a full-body workout: Elliptical

Most elliptical trainers combine a leg and arm motion, allowing a full body workout. Most will allow you to increase resistance and focus on lower or upper body parts as well.

Plus, because you’re using your lower and upper body at the same time, your core has to engage to keep your body balanced. You can even try pedaling backward to change the muscles being worked and target the hamstrings, glutes, and calves.

Best to strengthen your legs: Treadmill

Running can’t replace leg day, but it is a good help especially if you utilize the incline on your machine. Using the incline forces you to engage your quads, glutes, calves, and core to a greater degree than on a flat surface.

So which is best? As I said earlier, it depends on your goals. I own and use both, but prefer the elliptical since I can work both upper and lower body at the same time. My knees don’t tolerate running, but I like the treadmill for incline walking.

What do you like better? Let me know what and why.

Since it’s summer now I thought I’d share a fun, light and delicious meal idea loaded with color and nutrition.

You can vary the fruit and vegetables used based on what’s coming in fresh from your garden, local co-op or farmer’s market.

So why not get your family and friends together for a picnic or casual party and enjoy some fresh, healthy food. Enjoy!

Ingredients

• 1 pound skinless, boneless chicken breast halves
• 1/2 cup pecans, walnuts or slivered raw almonds
• 1/3 cup red wine vinegar
• 1/2 cup white sugar
• 1 cup extra virgin olive oil
• 1/2 onion, minced
•  1 teaspoon ground mustard
• 1 teaspoon salt
• 1/4 teaspoon ground white pepper
• 2 heads Bibb lettuce, spinach or other fresh greens – rinsed, dried and torn
• 1 cup sliced fresh strawberries (or whatever you have fresh on hand)

Directions

1. Preheat the grill for high heat.
2. Lightly oil the grill grate. Grill chicken 8 minutes on each side, or until juices run clear. Remove from heat, cool, and slice.
3. Meanwhile, place nuts in a dry skillet over medium-high heat. Cook nuts until fragrant, stirring frequently, about 8 minutes. Remove from heat, and set aside.
4. In a blender, combine the red wine vinegar, sugar, oil, onion, mustard, salt, and pepper. Process until smooth.
5. Arrange lettuce on serving plates. Top with grilled chicken slices, berries, and nuts. Drizzle with the dressing to serve.

Let me know if you try this recipe and what you think of it.

I’ve talked about my coming gym, but now it’s all set up and I’m loving it! It’s a peaceful space with everything needed to get into great shape and be still with yoga and meditation time.
Everyone I know talks about how they need to make their self care a higher priority yet struggles to make it happen. I understand. Life gets busy and it’s so easy to make your health a low priority. But is that really what you want for yourself?
I’m no different than you are. Everyday I have to choose to do the things that will help me be healthier. What works for me is knowing how much better I feel after a good workout or yoga session. Right now I’m working on a 28 day plank challenge. I’m on day 14 and doing 90 second planks, but the goal is 4 minutes! I’ve never done more than a 2 minute plank but I’m committed to this.
I also had a neighbor challenge me to get back to doing pull ups. That’s a challenge that feels out of reach right now. But, I’ve got a real pull up bar in my new gym, along with a machine for assisted pull ups so I will work on it. I used to be able to do 12 about 12 years ago. I should be able to get back to doing a few at least right?
What is it that you’d like to make a new habit for yourself? Working with a fitness/yoga professional can help make it your reality. Are you worth the effort and expense? Of course you are. Don’t sell yourself short. And, never let age be your cage!
I’d love to help you make this summer your healthiest. Drop me an email, text or give me a call. Hope to hear from you soon.

Do you ever question if you are doing what you should be to make the most of your exercise time?
Do you wonder if you’re doing enough, or doing the exercises correctly?
Today, I’ll share some of the benefits of 1:1 assistance.

• Getting Started Right. When I initially work with a client, I find out what their health concerns are, and if they have physical injuries or limitations. Then a program is designed that addresses their specific needs and preferences, We start out gently and build appropriately as strength and confidence is gained.
• Focusing on Personal Goals. Private lessons allow you to customize your workout plan vs. a group class that needs to be accessible to the majority of the class. While I think group classes are great, I also know you can get more out of a workout that is designed specifically for you. If you have injuries and areas of concern, 1:1 is even more important. A skilled trainer will try different things with you until the best exercise is found.
• Faster and Better Results. Working with a professional will help make sure you’re spending your time on the right exercises for your goals. You tell the trainer what time you have, and an individualized plan can be set up to maximize the time you have available. I have seen so many people in gyms over the years doing the exact same thing for years. Muscles need variety and need to be worked in many different ways to continue to see results.
• Reduced chance of Injury. Learning proper form and technique during your workout greatly reduces you chance of being injured.
• Help you to Establish a Lifetime Exercise Habit. A good trainer will help you work through your challenges, address your diet as needed, and make it fun. As you start to feel better, it becomes easier to maintain for the long haul.

If you have questions, or would like to explore the possibility of 1:1 training, get in touch with me. I will never push you to do something you don’t want to do or aren’t ready for.

Did you ever question in what order you should do your workout? Today I’m going to share some ideas that may help you be more successful with your workout routines.
In general, you want to do your hardest, full body movements before you do the smaller muscle focused exercises.

• Should you do cardio or strength first? It depends on your goals. If your goal is to gain more strength, I’d suggest you start with a 5-10 minute cardio warm up and move on to your strength work. If you have additional time, add your cardio after that. If your goal is cardio endurance, (I.E. if you’re training for a race) then you would probably want to start with your cardio training, or do strength on different days when you are doing lighter cardio days.
• Do multi-joint exercises before single-joint exercises. Multi-joint exercises (also referred to as compound exercises) are exercises like squats, push-ups, deadlifts and push presses because you are working several muscles at one time vs. a bicep curl with a dumbbell that only works one muscle at a time. I try to do my multi-joint exercises first, and then do the exercises that only work one muscle at a time afterwards. This should also have you working your largest muscles first such as the glutes, back and chest.
• Do plyometric exercises first. If you are going to do these explosive exercises (all out effort like box jumps, squat jumps, or burpees) you will want to do them right after your warm up. I don’t recommend doing them more than once or twice per week. They will add strength and endurance
• Switch it up. Your body will quickly adjust to what you routinely do, and you will stop seeing improvements unless you do things different. For example, if you always do push ups before pull ups, you will probably see more strength growth in your chest than your back. Try alternating the order and kinds of exercises you do to see strength gains.
• Save abs for the end. If you’ve done push-ups earlier in your workout, you’ve already done some ab work, but I do my focused ab work at the end.

If you have any comments or questions feel free to connect with me. To contact me click Here.

Who out there reading this couldn’t stand to drop a few pounds? Probably most of us would love to drop 5-10 pounds but struggle to make it happen.
Today I’ll share several ways you might consider to begin your weight loss journey.

1. Trade a 20-ounce soda for water. Swap that soda for a sparkling water like LaCroix mineral water or regular water with a slice or two of fresh lemon or lime in it.
2. Sip broth-based soups before a meal. By starting your meal with a low-calorie soup, like chicken vegetable, you will tend to eat about 20% less. Why not enjoy a cup of broth-based soup with a small salad during the week for lunch.
3. Turn off the TV. Excess TV time is associated with obesity and type 2 diabetes. Why not trade half of your TV time for sneakers for weight loss.
4. Walk one hour per day. This alone with will help you burn about 250 -300 calories (at a 3.5 mph pace). You can break this up by doing 20 minutes in the morning, 20 minutes at lunch, and 20 minutes after work. I aim for at least 10,000 steps per day and I always wear my pedometer watch.
5. Leave some food on your plates at each meal. I know it has really helped me learn portion control when I leave some food on my plate, or have 1/2 of a restaurant meal boxed up when it first arrives. You can satisfy your hunger needs with much less food than most Americans are consuming.
6. Choose lower calorie side dishes. When you’re eating out, swap out the french fries for a cup of steamed broccoli or something similar. You could easily save a couple hundred calories per meal doing this.
7. Do some yard work or gardening. Not only does this make your environment look nicer, but you’ll burn some calories out in the fresh air and sunshine.
8. Dine on smaller plates. This is a tip I’ve been telling my clients for many years. There’s something satisfying about having your plate looking food. A smaller plate makes it easier to feel satisfied with less food.
9. Cut carbs in half. Eat half a bagel, or make your sandwich with just one slice of bread. Limit bread and pasta to a half-cup serving. I know that sounds like a tiny portion, but you will get used to it. I eat very little of these kinds of carbs. Half a sandwich with a small salad is very satisfying.
10. Add strength training. Adding lean muscle mass to your body will rev up your metabolism. Who doesn’t want to burn more calories while doing nothing afterwards. I make it a big priority to get at least 2 strength training sessions in per week. Start with 1-20 minute strength session and work your way up to twice per week. I’m happy to help you set up an appropriate training program.

Let me know if you incorporate any of these ideas into your life and what kind of results you get. I continue to offer a free 30 minute consultation, as well as 1:1 yoga and fitness training services.

Most of us know we could improve our eating habits, but how do we do that on days when we’re running from one thing to the next. It truly can be a challenge, but with just a bit of shopping savvy, you can make better choices that will keep you energized and healthy.

Today, I’ll share tips on healthy eating without cooking a traditional meal.

Things to Keep on Hand in your Pantry – I try to keep plenty of easy things in the pantry that I can put together quickly for some nourishment. I regularly stock canned albacore tuna, canned chicken and canned salmon, along with some lower sodium organic soups and whole grain crackers. Canned beans, along with these canned meats can be added to a salad.

Things to Keep on Hand in the Refrigerator – When on the run you can get a dairy/protein serving with some low sodium cottage cheese, or a low sugar greek yogurt, or a cheese stick. I regularly consume 1/4 cup of raw almonds when I’m getting hungry and need something to get me to the next meal. Hard boiled eggs are another easy option to have ready to munch on. I also have fresh fruit cut up and ready to go for busy days.

Make Good use of Leftovers – When I cook things like chile or soup, I always make up a big pot so that I can freeze 1-2 meal’s worth and have some fresh that will last a few days. When cooking any kind of meal like chicken and veggies, make extra for the next day. When I make a salad, I will make up a few days worth of lunch size salads to grab quickly in the morning.

Better Deli Choices – I try to go to Whole Foods or the local co-op for my deli foods so that I get better choices of salads to go, wraps, and even main entrees ready to just reheat. This can be a bit more spendy, but still less than eating out at a restaurant.

Restaurant Tips – I eat out more now than ever, especially during the winter season in FL. Learning to make better choices regularly goes a long way to keeping healthy and enjoying a good social life. These are some things I typically do in a restaurant:

• Tell the waiter – no bread basket
• Choose 3-5 oz protein sizes
• Limit the amount of dense carbs like rice, pasta and white potatoes
• Ask to substitute a starch for additional veggies
• Request salad dressing on the side
• Alcohol’s better choice – red wine

These are just some of the things I do to make eating healthy easier. Please share with me what you do.

How often do you hear a friend say that they need to lose some weight? Many people believe that if they don’t fit into their idea of “thin enough,” then their identity isn’t as valuable as a thinner persons. The problem is that we place too much emphasis on what a scale says. Granted, I believe the scale is one of many good ways to keep an eye on your health. But, maybe you have let it rule your life in a detrimental way. Here are some reasons you might want to ditch your scale for a period of time. Diets Don’t Work – Even though the diet industry is worth more than $60 billion, only 5% of dieters keep their weight off for 5 or more years. It’s so much more about making consistent healthy choices that add up to a healthier lifestyle. Success is not measured in only in pounds – It’s better to focus on healthy daily behaviors like exercise. Exercise helps you sleep better, have more energy, improve your self-esteem, and help you gain strength. There are so many worthwhile benefits. The scale can be misleading – Sometimes, when you first start lifting weights, you may go up a few pounds. However, that weight will come back off after about a month. Don’t let that stop you. Consistent healthy choices will reap many benefits. Better to measure your body composition which includes knowing your body fat vs. lean muscle mass, and your measurements throughout your body. Restrictive eating can be unhealthy – Dieting, along with compulsive weighing of yourself throughout the day can lead to eating disorders. When a person fixates on a number on the scale they can come to see food as the enemy vs. the reality that food is meant to be medicine and the fuel that keeps your brain vibrant and your body moving. Our weight is not our worth – Our value can never be ruled by a scale unless we allow it to be. Everyone is valuable regardless of their weight. Never let the scale dictate your worth. I hope this has been helpful to help you have a healthier attitude of using the scale as one measurement of your success. Choosing life-affirming healthy-lifestyle behaviors should be what you focus on. If you need help figuring out where to start, feel free to set up a FREE CONSULT by clicking on it.

Make it a happy, healthy day lived with intention!