Don’t let the Holidays derail you

Do you have a weakness for the holiday cookies,  that special casserole, or that rich eggnog? The holiday season is filled with tasty obstacles that can throw your weight-loss goals for a loop.

The American Heart Association has these five tips to help you get through this holiday season without gaining weight:

  1. Be realistic. It’s no fun to be stressed out and trying to lose weight during the
    holidays. Shoot to maintain your current weight.
  2. Shop smart. Celebrate the season with festive & healthy items ~ unsalted nuts, whole grain crackers, fresh fruit & vegetable platters, low fat dips, and fat free eggnog.
  3. Keep hunger in check. Have a light snack before going to a party so you won’t be famished and overdo it.
  4. Enjoy yourself. Eat your favorite foods, but in small portions. Go easy on high-calorie
    beverages and be choosy at the buffet table—you don’t have to sample everything.
  5. Make time for exercise. It’s a great way to burn calories and lower stress. Get up a half hour early so you can fit it in. Walk a lap around the mall before gift shopping. Reconnect with family by making a holiday hike or other activity a new tradition.

Implement these tips to help with parties and other special occasions throughout the year too. If you do overindulge, don’t dwell on it ~ get back to your exercise and eating plan the next day.

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!


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

Are too busy?


Are you constantly finding yourself saying “I’m too busy” to exercise, to cook dinner, to take time for yourself as a destressor?  Do you find an excuse for every obstacle or every task you do not want to complete?

According to Wiki, making excuses is “an unconscious defense mechanism in which perceived controversial behaviors or feelings are logically justified and explained in a rational or logical manner in order to avoid any true explanation, and are made consciously tolerable by plausible means.”

If you break this down when it comes to fitness ~ do you make the excuse for fear of the unknown with exercising? ~ With so many options to help your learn about exercising, you do not have anything to complain about.  YouTube, invest in a personal trainer (some will do a 1 time appointment to help you get started), look at fitness magazines or books, take to social media, google fitness workouts.  Will you look “silly”? ~ no one is watching you exercising and if they are, they are not working hard enough for themselves!   Are you bored with exercising? ~ try different types of exercises (have you tried running, Zumba, CrossFit, Boot Camp, etc), do not limit yourself to just walking on the treadmill or in your development.  Do you not like a gym setting? ~ then look for outside classes such as Boot Camp, Zumba, Spinning, and more Cross Fit.

If you break this down when it comes to your diet ~ do you make the excuse you have to take this kid here, this kid there so you have to grab fast food? ~ that morning before work, get your ingredients and throw in the crockpot; it will be ready by the time you all return home to eat a healthy dinner before becoming a taxi cab!  Do you make the excuse that you don’t know how to cook? ~ google your favorite ingredient (i.e. chicken) and look for different recipes, then experiment.  You may find you truly love cooking & have a knack for it.  Failing to plan is planning to fail!  Designate one day a week to plan out meals (maybe you just plan out dinners) and all ingredients needed, then those things that you can prep before hand, do so.  You just saved yourself a few minutes that night you are going to be running all over.

Living a healthy lifestyle does not have to be cumbersome ~ a little planning goes a long way!  Grab a friend, grab your dog and get out for some exercise!  Then prepare dinner!

Tired of starting over?

Have you been on and off the wagon so many times you don’t know if you are coming or going? Are you tired of starting over?



To set yourself up to be successful, you need to do something different, you need to change things up.  Here are a few ideas to help you be successful:

  1. Get Support.  Grab a friend or family member to help you stay accountable.  Don’t have someone?  Find a social support group like the Evolution Fitness Fan Page to help you get through the ups & downs, ask questions, learn new exercises, get recipes, etc.
  2. Establish Goals.  You know what you WANT, but do you know HOW to get there?  You will not succeed if you do not have an idea of where to start.  Ask questions, read articles on the interest, start writing down things you want to accomplish, etc.
  3. Reflect.  Look back at what has worked and not worked for you in the past.  Once you identify issues that throw you off track, you can find solutions so these situations will not continue to derail your efforts.

Results CAN happen as long as you have the tools & resources to get you there.  Stop giving up and just GET IT DONE!

Healthy Living made easy


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!

What are the benefits of Resistance Training?


You have heard your trainer, the latest fitness magazine, your MD, but you wonder what it really does for you.  You can expect to see some of these benefits:

  • Increase in resting metabolic rate
  • Improvement in self-esteem and self-concept
  • Increase in bone mineral density in specific sites that are trained
  • Improvement in resting systolic and distaolic blood pressure levels if initially elevated
  • Improvement in blood lipid profile, including lower triglycerides, higher HDL cholesterol and lower LDL cholesterol
  • Enhance physical function in relation to activities of daily living
  • Slowing of sarcopenia and age-related factors in skeletal muscle
  • Heightened cognitive abilities
  • Improvement in insulin sensitivity and glycemic control
  • Better management and control of depression.

So what is resistance training?

Resistance training is important because of its role in building and maintaining muscle. You truly will lose it if you don’t use it; to stave off muscle decline, you must carry a load. Maintaining and building muscle is good for your metabolism, makes you strong, prevents falling, prevents injury, and lifts your mood.  There are 3 types of resistance training ~ body weight exercises, free weights and weight machines.

Shoot to do 3 days a week of a resistance training workout ~ focusing on all muscle groups.  Make sure you give your body one day rest in between workouts.

Super Bowl troubles


Super Bowl is this weekend ~ the biggest game in football and the day most known for consuming higher quantities of deep fried, high caloric foods.  Some scary statistics we are faced with:

  •  According to the Calorie Control Council, a trade group for the low-fat food industry, the average American eats 1,200 calories worth of Super Sunday snacks, enough to fuel two hours of running laps around a football field.
  • Potato chips alone account for a nationwide consumption of 1.8 billion fat grams — roughly equivalent to 4 million pounds of human blubber, or about 13,000 300-pound NFL linemen.
  • According to the Hilton Head Health Institute, a South Carolina weight loss clinic, two heaping handfuls of peanuts — peanuts! — can contain up to 680 calories, 20 more than four buffalo wings and just 40 fewer than two slices of meat-topped pizza.
  • A half-dozen cheesesticks add up to 1,140 calories, nearly half a normal person’s recommended daily caloric requirement.  The good news? A single beer equals only about 110 calories. The bad news? The liver converts excess alcohol into fatty lipids, which are then stored around your waist.

So what can we do to avoid weight gain, excess storage of fat, that overall sluggish feeling?  Here are some tips:

  • Whether you are going out or just staying home, prepare some healthier snacks.  (i.e. fruits with a greek yogurt dip, vegetables with hummus, turkey meatballs, baked boneless wings).
  • Don’t starve yourself all day so you can “indulge” — that just leads to binging!
  • Keep your water intake going.
  • Make sure you have a workout planned the next day!
  • Drink a minimum amount of alcohol.  Like certain foods, alcohol also contains empty calories. Try to limit your alcohol consumption to only one or two drinks. Light beers tend to be less fattening, so you should try to select a low-calorie “light” beer. This will certainly help to keep you from packing on a couple of extra pounds.

Bye Bye Sugar ~ it’s been real!

You hear all about how bad sugar truly is for your body.  In the last 20 years, we have increased sugar consumption in the U.S. 26 pounds to 135 lbs. of sugar per person per year!  That is CRAZY & scary!   There is sugar in pasta sauce, ketchup, yogurt, milk, then your typical sugary based foods ~ ice cream, cookies, candy, etc.

I’m not immune to sugar either.  I have always given myself the daily consumption of flavored creamer in my coffee, over the past couple of years I have resorted to a brand that is natural ingredients (non fat milk, cream, sugar) but still it is added sugar that I don’t need.  I have decided to get rid of my daily (1-2 cups) of coffee with my sugar laden creamer.  I have always had the cup of coffee out of habit, not because I needed it (I don’t consume any other caffeine daily either).



Stay tuned for how I am doing, any effects I’m noticing and if I am going completely CRAZY 🙂

The 7 Health Benefits of Flaxseeds


There’s a reason, or several, why flaxseeds are considered a superfood. Flaxseeds are a rich source of micronutrients, dietary fiber, manganese, vitamin B1, and ALA omega-3s. Research has also found that flaxseeds may help lower the risk of diabetes, cancer, and heart disease.

Here are several reasons why you should start incorporating flaxseeds into your diet:

1.Helps Lower Blood Cholesterol & Glucose Levels

Flaxseeds are rich in both soluble fiber and insoluble fiber. Soluble fiber dissolves with water and creates a gel-like substance that helps lower blood cholesterol and glucose levels. Insoluble fiber absorbs water, which adds bulk to your digestive tract and helps to move things through quickly.

2.Cardiovascular Benefits

Flaxseeds are rich in omega-3 fatty acids, which are polyunsaturated fatty acids that are essential to a healthy lifestyle and help protect our cardiovascular system. Omega-3 fatty acids help our body to function normally by controlling blood clots and building cell membranes in the brain. Omega-3 fatty acids help protect against heart disease and stroke.

3.Helps With Weight Management

Flaxseeds expand when ingested, making you feel fuller. Grind up flaxseeds into your morning smoothie.

4.Prevents Hot Flashes

A study published in the Journal of the Society for Integrative Oncology suggests that dietary intake of flaxseed can decrease hot flashes in post menopausal women.

5.Increases Immunity

Alpha-linolenic acid, or ALA, the primary omega-3 fatty acid found in flaxseeds has been shown to decrease inflammation, allowing your immune system to function properly. Flaxseeds can help relieve autoimmune and inflammatory disorders such as rheumatoid arthritis, psoriasis, and lupus.

6.Improves Blood Sugar

Strong evidence suggests that adding flaxseeds to your daily diet improves glycemic index control in obese individuals with pre-diabetes.

7.Protects Against Radiation

Research from the Perelman School of Medicine at the University of Pennsylvania found that a diet that includes flaxseeds helps protect skin tissue from being damaged by radiation. The anti-inflammatory properties in flaxseeds works as a protector against radiation pneumonopathy, lessening the effects of radiation and protecting the body from lung disease.

So try grinding up flaxseeds and adding them to smoothies, turkey burgers, sauces, or even baked goods!