Tag Archives: clean eating

Are you hydrated?

The hazy, hot and humid days of summer are upon us & making sure you are drinking enough to keep your body hydrated & functioning properly is extremely important.  Here are some tips on ensuring that you are getting enough water in:

* Drink at least eight, eight-ounce servings of water each day. More time outside means more fluid that needs to be replenished

* Don’t wait until you’re thirsty to drink water. By the time you’re thirsty, you have already lost a couple or more cups of water from your body.

* Drink plenty of water throughout the day. Carry a bottle of water with you as you commute to work, or whenever you leave the house and may not be back for a while.

* Don’t substitute caffeinated coffees, teas and sodas for water. Caffeine acts as a diuretic, so does alcoholic beverages, causing you to lose water through increased urination.

* Keep a bottle of water on your desk if finding time to drink water is a problem. Or, visit the office water cooler and take water break rather than a coffee break.

* Once you start exercising, don’t stop drinking. Keep a bottle of water with you and drink throughout the duration of your workout.

* Don’t underestimate the amount of fluids lost from perspiration. You need to drink two cups of water for each pound lost following a workout.

* Start and end your day with a serving of water. Your body loses water while you sleep. Drink a serving of water while waiting for the morning coffee to brew.

* Common colds and flu’s can lead to dehydration. Keep a large bottle of water next to your bed so you can sip it throughout the day without having to get up.

Remember that when it’s warm outside, cold water—not carbonated soft drinks or sport drinks—is the best fluid for keeping hydrated. Cool water is absorbed much more quickly than warm fluids and may have a positive effect on cooling off your overheated


You want to see results; you want to feel like all of your hard work is
paying off and resulting in changes; you want to feel healthy. BUT if
you are not consistent, how do you think you will accomplish this? Do
you think you will lose weight by not exercising? Or by not tracking
your foot intake? Do you think you will lose body fat and gain muscle
tone by not picking up those weights?


It doesn’t mean you have to “bust it out” every day but you do need to
maintain a consistent level of activity each day. You do need to
maintain your food intake — staying within your calorie range, the
right macronutrients that work for your body.


You need to find that balance for YOU – if you don’t have that balance
you are not going to be consistent with your healthy lifestyle, your
goals, your dedication. Set small goals so you don’t get overwhelmed.
Take small steps to accomplish your goals!


If you experience a slip up or suffering from lack of consistency,  seek the help from me or any other support you might have in your life.

You are worth it to do this! You deserve to enjoy the ride & be happy!!

Make it Count

Transitioning into healthier eating lifestyle


There are more & more fad diets on the market these days & so many people desperate to find the right “one” that works for them.  But in reality what they are doing is actually harming themselves.  Here is a great 8 week transition into a healthier eating lifestyle, rather than viewing it as a diet!  

Source: Beachbody Continue reading



Do you seem to always be going back and forth with the latest fad diet craze?  Are you juicing for 3 days straight & then binge eat?  Are you just lost with how to be healthy?  Just KISS (Keep it Simple Silly)!

1. Be active every day ~ find ways to move EVERY DAY.  If you are at work, set your alarm to get up from your desk every hour and walk around the office, go walk the stairs, get outside for a quick walk.  

2. Fuel up on real food ~ steer away from the processed foods, refined carbs and high fat dishes.  

3. Create your own healthy environment ~ find different ways to get your exercise in.  Go for a hike, find a new park you can take the kids too, get outside and start cleaning up your yard.  

4. Stay true to your purpose ~ are you living your life with what you want to achieve?  We all have goals and dreams, is your lifestyle built around them?  

5. Believe you can succeed ~ learn to get rid of the negatively nellie sitting on your shoulder.  When the scale isn’t responding as fast as you want we tend to get disappointed and “throw in the towel”.  Look at what you have already accomplished & focus on other ways of measurement besides the scale.  Keep a positive mind & see the results faster!

6. Make healthy living fun ~ being healthy isn’t suppose to be a chore.  It is suppose to be fun and all in moderation!  Look at ways to make exercise fun ~ grab your spouse, grab your kids, grab a friend & go try something different.  For example gardening & yard clean up is something that needs to be done in spring, get outside and really work your heart & your muscles.  Just make it fun!

7-Day Bikini Bootcamp

If summer has you feeling like you want to hide from the shorts, tank tops and swimwear and crawl right back into your yoga pants… let’s CHANGE that. Join our 7-Day Sampler group to kickstart your fitness journey and ROCK that suit this summer… with CONFIDENCE! In our group, you’ll receive:

–> 7-Day Meal Plan and Exercise Plan
–> Access to Meal Planning Tool and Menu Plan
–> Healthy Recipes
–> Coaching and Peer Support

Our group starts May 8th and takes place in a CLOSED Facebook group. Message me ASAP for details and to reserve your spot!

Email: debi@evolutionfitnessny.com

Manageable Goals Key to Successful Changes in New Year

So you have good intentions of sticking to your New Years resolutions and then by day 3 or 2 weeks in or even 3 months, you start getting bored with it and you want to stop eating healthy and stop exercising!  Here are some ways to help make those resolutions stick:

  • Set Realistic Short Term Goals
  • Plan Ahead
  • Stick to the Plan
  • Schedule in Exercise
  • Get Adequate Sleep
  • Stay Hydrated
  • One Change at a Time

Change is never easy. But by making some small changes today, and building to larger ones down the road, you can realize your goals. Remember — no matter HOW you start, don’t be afraid TO start!


Consistency wearing off?

We all have experienced it – we make the resolutions for the New Year, stick with them for a week, a month, maybe even 3 months.  But then it just happens, we slowly back off from them until we are not making any progress towards achieving them.  Try these tips for making resolutions stick:

  • Keep it simple. Big resolutions can become discouraging. Try making them more manageable by breaking them into
    small daily or weekly goals.
  • Keep your mood in check. If you only focus on the negative it will get you
    down. Spin your goals in a positive way by stating the good habits
    you want to start.
  • Make it actionable. Vague resolutions are hard to accomplish ~ put some power behind your intention by designing it to be doable.
  • Journal it. Writing down your progress will keep you accountable.

How to maintain a weight loss

weight loss, personal trainer, nutrition

10 ways to help you maintain weight loss

  1. Do at least 30 minutes of high intensity interval training or 45 minutes of steady cardio
  2. Consistently eat a low calories diet
  3. Eat breakfast
  4. Weigh yourself once a week, same time, same day, same situation
  5. Maintain a consistent diet during the week & on the weekends
  6. Keep social ~ make sure you are taking some time for you, to rest, recharge & refresh!
  7. Restrict the number of times involving uncontrolled eating
  8. Prevent small regains from becoming larger gains
  9. Develop a strategy for emotional eating & overeating
  10. Make sure you are drinking water daily!

Did you fall?


We all fall off the wagon from time to time but what matters is what we do when we realize it! Do we jump back on or do we let our old habits creep back in???? I’m jumping back on!!!!

Over & over I have struggled with what the scale has said or hasn’t said. But have made peace with it and know that it is JUST A NUMBER! I’m not a number, I am a strong, lean, healthy and powerful person! I don’t need to know what the scale says — that does not define how I feel (or how you should feel)! Look at the other factors — how do your clothes fit, how do you feel, how do your rings fit?

It has taken me a while to come to peace with my body and what I have accomplished! YOU TOO CAN GET TO THAT POINT – JUST KEEP PUSHING ON STRONG! Understand that you will have setbacks, but just get back on the wagon and take it one day at a time!!!!

Don’t let your healthy eating or exercising take a back seat and don’t take it for granted! That is how we lose control & go back to our old habits!!

Nutrients ~ what are those?????



There are 6 basic nutrients in our food ~ carbohydrates, protein, fat, vitamins, minerals & water. Nutrients are chemical substances that are found in the food we digest. These nutrients are required to build and sustain our body cells, control body processed, and provide our bodies with the energy needed to carry out activities.


  • Give our bodies energy and help us to grow, work and play.
  • If you eat too many carbs, your body stores them as starches and finally as fat.
  • Starch is found in breads, cereals, whole grains, pasta, rice, potatoes, pastries and also in many vegetables.
  • Starch & sugar are carbohydrates. They both give our bodies quick energy. When they are not used for energy, they are stored in our body as fat.
  • The sugar that is good for us is found in such foods as raw fruit & unsweetened fruit juices. The sugar we eat, such as cookies, cakes, honey, chocolate, jam, sweetened drinks, comes from sugar cane and sugar beets.
  • Sugar has no nutrients; it is mainly used to make our food taste better & provides a high-energy value.


  • Proteins assist your body to grow strong bones, teeth, hair, tissues and muscles. Therefore proteins are the building blocks of our body.
  • Protein also helps our body to grow and repair itself as well as make new body cells.
  • Animal sources of protein contain more of the necessary amino acids than plant sources do. Proteins are made up of substances called amino acids. There are 22 amino acids; 14 are made by our body and the other 8 come from the foods we eat.
  • Sources of protein are: meats, fish, chicken, nuts, cereals, beans, cheese, eggs, milk and lentils.


  • Fats give our bodies energy and heat that can be stored in the body. Fats have more than double the energy that sugars and starches do.
  • Fats are stored under the skin and help to keep us warm. They are also stored around the nerves and kidneys to protect them from damage.
  • A small amount of fat contains a lot of energy.
  • Foods that contain fat include: peanut butter, oil, salad dressings, foods fried in oils, cream, hot dogs, olives, sausages and other greasy meats.
  • Fats can be in two forms: visible & invisible. Visible fats can be seen in foods like butter, oils, cheese, cream, margarine and fatty meats. Invisible fats cannot be seen and are in such foods as cakes, cookies, pies, ice cream as well as foods cooked in fats or oils.
  • There are 2 types of fats ~ saturated (animal sources) and unsaturated (plant sources). Consuming unsaturated fats may help reduce the risks of heart disease.


  • All vitamins help our bodies use the carbohydrates, proteins and fats from our food.
  • Sometimes, vitamins can be taken in the form of pills; however a well balance diet will supply us with all the vitamins we need.
  • Vitamin A keeps our skin, bones, nerves, hair, organs and eyes healthy. It also helps us to see better at night and helps to keep the lining of our throat healthy. Foods containing Vitamin A include: carrots, sweet potatoes, butter, broccoli, cantaloupe, liver and eggs.
  • Vitamin B includes thiamin, riboflavin, and niacin. They help us to digest our food and produce healthy blood. It also keeps our skin and nerves in good condition. Sources of Vitamin B include most vegetables and fruits, yeast, whole grain cereals, egg yolk, fish, nuts and kidney beans.
  • Vitamin C is found in all citrus fruits (oranges, lemons, limes, grapefruit), green vegetables, and blackcurrants. They help keep our teeth, gums, bones, and cartilage (soft bone like substance in our ears and nose) healthy. Vitamin C also helps us to fight colds, infections and rebuild tissue and heal wounds.
  • Vitamin D is the sunshine vitamin. It helps our body to use calcium and phosphorus for building strong bones and teeth. Foods containing Vitamin D include cod liver oil, fatty ocean fish, egg yolks, butter and margarine. Sunshine in the summer is also an excellent source of Vitamin D.
  • Vitamin K helps our scars to heal, helps blood to clot, and aid in proper liver function. Sources include: leafy green vegetables, soybean oil, tomatoes and cauliflower.


  • Without minerals our bodies would not be able to perform certain jobs. They are used for growth and repair as well as for regulating body functions.
  • Calcium is the mineral found in milk, canned fish, green vegetables and milk products (cheese, cottage cheese, cream, sour cream and yogurt). Calcium also helps to control the contraction of muscles.
  • Iron is necessary for the production of red blood cells. It also helps to carry oxygen in red blood cells. Iron is necessary for the formation of hemoglobin in the red blood cells. These cells carry the oxygen needed for the production of energy. Lack of iron in our diet can cause us to be tired and the lack of energy to do activities. Iron can be found in meats, bread, potatoes, eggs, dried fruit, dried beans and dark green vegetables.
  • Sodium is necessary for maintaining the correct water balance in the body. If our bodies do not get enough sodium, our muscles begin to cramp. It is also essential for muscle and nerve activity. Sodium is found in common table salt, seafood and vegetables.
  • Iodine produces thyroxin, which is necessary for the proper functioning of the thyroid gland. If we do not get enough energy in our bodies we may become overweight or underweight. Iodine is found in seafoods, vegetables and iodized table salt.
  • Zinc helps in the development of nerves and muscles to function properly. Sources of zinc include eggs, seafoods, grains and nuts.

Our bodies use the minerals, vitamins, and water without needing them to be broken down. Carbohydrates, protein and fats all need to be broken down before our cells are able to use them.

Some foods are enriched with vitamins and minerals. When food is enriched, it is because nutrients were lost when they were cooked or processed. Some enriched foods include flour, milk, juices, canned fruits and vegetables.


  • We need to drink at least 8-10 glasses of water daily (about 70% of our body is made up of water).
  • Every chemical reaction in our body takes place in water.
  • We could survive for about a month without food, but we would die in a few days without water.
  • Some of our water is found in the fruits and vegetables that we eat.
  • Water regulates our body’s temperature and helps to carry away body wastes through the intestines