Fitness – Check your problems at the door before you enter your gym.  Use your workout to de-stress and to energize your mind/body to deal with life situations. Don’t carry over your problems and always try to enjoy your workouts.

Food – Eat celery to freshen your breath.

Family - Give thanks on Thanksgiving. Before you begin your Thanksgiving meal each person @ the table should share what they are thankful for.

 Fitness – Workout before an expected holiday meal. Be proactive and make time to squeeze in a workout to kick start your metabolism.

Food – Never eat the wing of a chicken or turkey when watching your weight. The skin is fattening and the ratio of skin to meat on a wing is more than 50%.

Family – Go green tip – Flush less. If you can, try not to flush every time you use the restroom.  Be good to the environment, flush less and put the toilet seat lid down.

 Fitness – Use music to guide your heart rate. Use High energy songs for High cardio and end your workout with a slow beat to bring your heart rate down.

Food – Make your meals smaller as the day goes on. Have a hearty breakfast; eat an average-size lunch and a small serving at dinner.  If you eat earlier in the day you have a lot of time to digest your food.

Family – Go Green Tip…Take shorter showers to save water.  Wash your hair and shave only a few times a week.  Cut down in your shower time and cut back on your water bill.

Fitness – Less is more in cardio classes. Focus on your body placement, work on the correct foot work and you’ll get more out of your class.

Food – Do not deprive yourself dessert. If you cut the crust off a piece of pie you can save 100 calories.

Family – Go Green Tip…Take only one napkin when eating out. Most people take several napkins and waste the paper. Use fewer napkins and save trees.

Fitness – Challenge yourself in your fitness routine and don’t get complacent.  As you get stronger and healthier continue to push yourself in order to get to the next level.

Food – Instead of a hot dog with fries try a veggie burger & baked beans. You’ll cut 22 fat grams and gain7 grams of fiber.

Family – Create a retreat in your bedroom.  Put flowers, candles & a good book by your bed to relax and take a break from life.

Fitness – Be aware of your body transformation as you continue on your fitness program. Find the right program that will complement your figure.

Food – Instead of chicken salad try tuna salad with low fat mayo. You’ll get a double dose of heart healthy omega-3 fats.

 Family – Clean out your car. Take time to pick-up wrappers, clothes, toys and more to feel less stressed and more organized while driving.

Fitness – If you don’t like going to the gym find other activities that you enjoy. Play tennis, go bowling, and hike a local trail in order to get your heart pumping and your body off the couch.

Food – Instead of nonfat strawberry yogurt try nonfat Greek yogurt w/fresh strawberries. The Greek yogurt has twice as much protein & the fresh berries will add valuable antioxidants.

  Family – Go pumpkin picking with your Family. Support a local farm and enjoy the day finding the perfect pumpkin for your home.

Fitness – Try on your favorite skinny jeans as an incentive to stay in shape.  If the pants fit keep up the good work. If the jeans don’t fit watch your diet, work out regularly & take better care of yourself. You’ll be back in your sexy pants in no time.

Food – Make a healthy soup.  Create a healthy soup with vegetables, low sodium broth & chicken. This soup can be a great go to meal for lunch or dinner.

 Family – Create a game night with your family & friends. Invite people to your home and enjoy games such as Jenga, Monopoly, Scrabble, etc.

Fitness - The benefits of exercising during pregnancy are numerous. These include: reduced weight gain, improved mood with less depression, better sleep patterns, reduced labor time and more rapid weight loss after pregnancy.  Everybody is different so please consult with your doctor to create a plan that is best for you.

Food - Alcohol can add hundreds of calories to your daily intake, which can have a significant impact on your fitness goals.  A single glass of beer or wine can contain at least 100 calories. Having a few drinks, 3-4 nights a week, could be adding 1,000 unforeseen calories to your diet.

Family – Buy toys or equipment that promote physical activity. Create a box of activites like jump rope, hula hoop, roller blades and more to get kids active while having fun!

Fitness – Be careful not to over train. Indications that you might be working out to much are fatigue and a lack of enthusiasm for your workouts. Try cutting back on your classes and see if you feel better. A healthy workout schedule would be 4 times a week. People’s schedules will vary depending on what kind of results they are hoping to achieve.

Food – There are many health benefits to green tea. Green tea is high in antioxidants, fights against cancer, helps stabilize diabetes, prevents cardiovascular disease, can help skin with acne, assists in weight loss regimen, slows the aging process and also aids your digestion.  Furthermore, it provides you with a mild stimulating effect without causing sleepless nights or nervousness especially during pregnancy.

 
Family – Be happy & a good role model for your children. Try to have a cheerful outlook on life. When you feel happy you are less stressful and you’ll be healthier in the long run. Teach your kids to be optimistic and enjoy this beautiful thing called life.