5 Simple Steps to Weight Loss!

Posted by on Nov 4, 2016 in Body image, Featured, Food and Nutrition, Health Tips | 0 comments

5 Simple Steps to Weight Loss!

Fall is one of my favorite seasons. There is something about the air that I love to breathe. Fall is a great time of year to create positive and healthy changes and set some goals before the holiday season approaches. Yes you read that right. Use this time of year to decide how you want 2017 to go. Now don’t go into a panic New Year’s is still a few months away, but how great would you feel if you established your game plan now.

Are you feeling stuck? Perhaps you indulged a little more then you wanted to this summer season and are feeling guilty. Maybe you can’t seem to take off those stubborn 10 lbs or its possible you find yourself feeling frustrated because you can’t seem to stick with a weight loss plan that has lasting results.

Don’t panic! Here are some simple steps to help you get started:

Set a Goal

Get clear on what you want to achieve. Think about how you want to feel and be specific. Declaring that you want to lose weight is not specific enough. Perhaps you want to feel better about your body or fit into a pair of jeans better. The more specific you are, the better. Once your intention is clear write it down and post it somewhere you will see it everyday. For example: “By the end of December I want to feel more physically fit and be able to fit into my size 8 jeans”

Take Positive Action

What are you going to do to achieve your goal? Now you’ll want to create a positive action step in achieving this goal. If you want to feel more physically fit, then it would make sense to take action in the form of movement. For example: “Starting on Nov. 9th I will perform cardio activity 4 times per week for at least 30 minutes and practice yoga 2 times per week” Make sure you make your goal achievable for you! What is realistic for you?

Get Rid Of The Excuse

We all have excuses. The most common ones being, I don’t have time, it’s never going to work so why bother. I am too fat anyway. It’s really hard for me to lose weight. The list goes on and on. I encourage you to think of all your most common excuses. Write them down and make a list. Then call yourself out on them. Excuses are just our own way of self-sabotage and they hold us back. If we keep using excuses to hold us back we will continue to stay stuck.

Use An Accountability Partner

Share your intentions with friends and family. Hold each other accountable for achieving your goals. If you want to go to the gym more or take up yoga, have a friend call you two or three times a week to check on you or invite them to join you. If you don’t have anyone who you feel comfortable in this role then reach out to me to set up a FREE Break Through Session. I am a great accountability tool.

Reward Yourself

Set up a reward system for yourself (and your accountability partner). Once you have achieved your goal for the week, schedule a massage or go out for a healthy & delicious meal that someone else has prepared. Once you hit a big milestone, like fitting in to those jeans; perhaps your reward is even bigger. What makes you feel good?

So there you have it. 5 Simple Steps to creating a healthy weight loss plan that works…I promise. The most important thing to remember is your intention. What do you want to achieve? How bad do you want it?


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How To Drop That Winter Weight

Posted by on Mar 3, 2014 in Featured | 0 comments

How To Drop That Winter Weight

Health is a state of complete harmony of the body, mind, & spirit.  When one is free of physical disabilities and mental distractions, the Gates of the soul open”- B.K.S Iyengar

March is upon us, which means spring is right around the corner, thank goodness. This past winter has been particularly harsh on our bodies (and if you like the sunshine and warmth maybe your spirit too). During winter our bodies tend to crave warm comforting foods and it is natural for us to store fat.

As the end of winter approaches we might be feeling a bit “heavier” then usual and our bodies may be depleted in energy. Well, I’m here to tell you that this is part of our bodies natural way of being. Instead of criticizing ourselves for putting on those extra winter pounds, let’s set a goal for ourselves to enter spring feeling replenished and restored.

So, how can we do that? Here are some simple ways to release that extra winter weight and feel better about our bodies.

Cleanse Your Body

To cleanse your body, give it a break from rich and complicated foods by either cleansing or fasting for a short period of time. Cleansing means paring down your food to just simple fruits and vegetables, lots of water and perhaps whole grains. Fasting means limiting most foods and drinking lots of water, fresh vegetable and fruit juices, teas and soups. Cleansing and fasting can sharpen your concentration, help you gain insight and promote spiritual awareness. It can also bring improved immune function and better digestion.

Move Your Body

We all know how important exercise is in order to achieve a healthy lifestyle, but movement is also a great way to cultivate more energy. Exercise stimulates adrenaline in our body. This leads to major shift in our energy.  If you’re looking to increase your energy and shed extra pounds start moving your body NOW!

Drink More Water

During winter we tend to get more dehydrated. This can manifest in many ways, but most often it can lead to a decrease in energy or even mild hunger. Making sure you drink enough water is essential for nourishing yourself and balancing the body.

Get More Sleep

Most of us are sleep deprived.  When our bodies are tired and in need of rest we experience more stress and our blood sugar levels fluctuate very easily.  This causes our body to be depleted of energy.  Many of us feel guilty for taking the time we need to rest and restore, however it essential for our health.  Most of us need at least 7-8 hours of sleep a night to help balance our energy levels throughout the day.

Cleanse Your Mind

As you know I believe that we cannot have a healthy body without having a positive mindset. Use this opportunity to throw away negative thoughts and habits you’ve been harboring that no longer serve you. A clean, open heart will allow you to receive all the good that awaits you each and every day. If your heart and mind are cluttered, there is no room for life’s gifts and surprises to enter.

While we transition between seasons our bodies naturally want to become more balanced.  Cleansing our bodies and minds, even for a short period of time, can have a tremendous impact on our overall well-being.  This can be overwhelming or seem scary if you are unsure what to do. If you are in need of support or simply curious how you can cleanse the body then contact me for more info!


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How To Lose Weight This Holiday Season

Posted by on Dec 5, 2013 in Featured, Health Tips, Mindfulness, Nourishing Yourself | 0 comments

How To Lose Weight This Holiday Season

Breath is the bridge which connects life to consciousness, which unites your body to your thoughts.” – Thich Nhat Hanh

The holiday season can often cause us to feel stressed and overwhelmed.  According to some recent statistics:

  • 69% of people are stressed by the feeling of having a “lack of time”
  • 69% are stressed by perceiving a “lack of money”
  • 51% feel stressed out over the “pressure to give or get gifts”

Feeling stressed or overwhelmed can sometimes lead us to make unhealthy decisions around our food and neglect our self-care practices.  While I know all too well how easy those habits are, my goal for you this month is to reduce your stress and focus on the excitement of holiday time, so that you are able to take better care of yourself.

Here are some simple ways to help you reduce stress and prevent weight gain around the holidays.

Slow Down

When we are in a high stress mode our body shuts down the digestive process, not too mention the disruption it causes to our emotional and spiritual state.  Slowing down is the key to healthy eating and reducing our stress. It helps our body digest better and burn more fat! Some ways to help yourself get slow are practicing yoga, being out in nature or simply focusing on your breathing.

Eat Mindfully

Eating mindfully means we are paying attention to what we are eating. We are aware of all our sensations and what is happening in our body. It also includes eating without distractions and enjoying our food! Begin by taking a breath before you eat, say a word of thanks, smell your food and really experience the textures and sensations in your mouth.

Plan & Prepare

Being prepared helps to reduce our stress and anxiety. When we are prepared we worry less about running out of time and are able to focus on staying present. Some ways to help prepare for the holidays are to do your shopping early, never go to a party on an empty stomach, bring a healthy dish with you and don’t over extended yourself and be afraid to say no.

Practice Gratitude

As you know from last months blog, “Cultivating an “attitude of gratitude” has been linked to better health, sounder sleep, higher long-term satisfaction with life, less anxiety and depression, and kinder behavior toward others, including romantic partners.” The holidays are a great time to begin a daily gratitude practice. It will not only improve your health, but enhance your life.  Begin with a gratitude journal and write 3-5 things you are grateful for everyday!

Move Your Body

We all know that exercise is a key ingredient to any health and wellness plan. It can help you lose weight, reduce your stress, enhance your immune system and make you feel better about yourself. I encourage you to find a movement that you enjoy such as; dance, yoga, walking, running, spin class, boxing, martial arts etc. If you don’t have an exercise routine start one NOW!

Nourish Yourself

All you need is LOVE. In order to lose weight and reduce your stress the answer is always love. You need to making loving yourself your #1 priority. For many of us self-care is considered taboo. We think we are being selfish when we spend time spoiling ourselves. Well I am here to tell you that nourishment is the best holiday gift you can give yourself.

OK, so there they are, some simple ways to help you have a relaxing and enjoyable holiday season.  Remember that stress and anxiety often cause us to over think and stay “stuck in our minds”.  In order to help us feel more peaceful and at ease we must slow down, practice gratitude and try to nourish ourselves everyday.


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Cultivating Gratitude

Posted by on Nov 8, 2013 in Featured, Mindfulness | 0 comments

Cultivating Gratitude

“Acknowledging the good that you already have in your life is the foundation for all abundance.”-Eckhart Tolle

I can’t believe it is already November. Why is it that as soon as Halloween is over it’s time for the holiday season to begin? Christmas decorations are out, holiday shopping catalogs are delivered, and sales are everywhere.  I don’t know about you, but just thinking about the holidays gives me stress. Last month I wrote about how to reduce our anxiety during this time of year by slowing down. This month I’d like to focus on cultivating an attitude of gratitude.

I know I have mentioned gratitude before and how important it is for any healthy eating plan, but I thought in honor of Thanksgiving  this month, it couldn’t hurt to focus on how we can add more gratitude into our lives. We live in such a busy, hustle and bustle society these days.  Most of us get so wrapped up in our normal day-to-day activities, that we start to take for granted all that we have and all that we are. It is important to practice gratitude everyday and use it as an opportunity to reflect on all the abundance that we already have in our everyday lives.

According the New York Times: “Cultivating an “attitude of gratitude” has been linked to better health, sounder sleep, higher long-term satisfaction with life, less anxiety and depression, and kinder behavior toward others, including romantic partners.”  Sounds good to me!

Here Are Some Simple Ways of How You Can Add More Gratitude Into Your Life

Gratitude Journal

Start a daily gratitude journal. All you need is a notebook or a journal. Write down 3-5 things in the journal everyday that you are grateful for. I like to do this at the end of the day so that I can reflect on all my positive accomplishments, rather then focusing on what I didn’t do that day or what went “wrong”.

Focus On The Positive

Daily practices of gratitude are a proven method to achieving more happiness. Accessing our mind and consciousness is a powerful tool in cultivating happiness. When we can change our negative thoughts and belief patterns into positive intentions they begin to disappear. Focusing on the positive makes more room for abundance and equals more happiness.

Send Secret Blessings

This can be a fun and really simple way to express gratitude. Send secret blessings to strangers or even people you know.  All you have to do is say a quiet blessing of whatever you choose for someone else, inside your own head. This can be quite powerful for people who may even be angry and lash out towards others. When we send secret gratitude blessings to others we automatically start to feel better.

Random Acts Of Kindness

When we are kind to others without their being something in it for us, then we automatically get rewarded. When we are generous with others the reward comes back to us in the form of love. I like to buy food for homeless people, or perhaps help a blind person cross the street.  It can even be as simple as holding the door open for someone. I challenge you to try a random act of kindness and see what happens.


When you give of your time and energy you are expressing your gratitude and saying thank you! Chose a charity or volunteer organization that you like or want to learn more about and volunteer your time. Many organizations count on the generosity and donations of others. You can have a huge impact on the world for doing something so small. The reward you get will be so powerful that you will want to volunteer again and again and again.

Practicing gratitude can have an extreme impact on our path to living a mindful life, free of negative self-talk and impossibilities. It can help us feel more positive and therefore be more happy.  It can help relieve our stress and improve our self-esteem. It can help improve our life and the relationships that we have. These are all key components in achieving optimum health and wellness. What are you grateful for? Where can you practice more gratitude?


Be grateful

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Rebooting With Joe

Posted by on Aug 8, 2013 in Featured, Health Tips, Mindfulness, Nourishing Yourself | 2 comments

Rebooting With Joe

I just spent an entire week at the Omega Institute in Rhinebeck, NY participating in the most inspiring and life altering event. I had never been to Omega, and wasn’t sure what to expect, but boy did it surpass all my expectations.

I attended as a wellness coach for Camp Reboot, which if you have never heard of Reboot With Joe, I encourage you to check it out HERE and watch the movie Fat, Sick & Nearly Dead. The week was filled with inspiration, motivation, education & most of all connection.

There were almost 200 participants. Each one came with the intention of learning more about juicing from Joe Cross and his team of experts, as well as; how to transform their lives and lose weight.

As a coach I was truly humbled and extremely honored to be a part of this amazing group of Rebooter’s and be able to share My Story with them. I made life long connections with people who inspire me and make me feel special.

Here are some of the highlight’s from my week at Camp Reboot:

We Are All Perfectly Imperfect

There is no such thing as perfect! I used to think that if I didn’t “stick with my diet” then I was “being bad” or “cheating”. I used to think that in order to lose weight and be healthy I had to “always be on a diet” and had to be perfect all of the time; otherwise why bother. I used to go from restrictive eating to over indulgence; unable to find the right balance. What I learned this week was that this kind of perfectionist thinking only leaves me feeling like a failure when I have “not stuck with my diet”. In order to let go of the idea of being perfect, we need to let go of the diet mentality and embrace that we are not going to be perfect; and that is OK.

We Are All Unique Individuals

If we are all different, then there is no way that there is one diet out there that is perfect. If we are all different then only we can know what is best for us. If we are all different then we can’t compare or judge our progress or success based on what other people are doing. We need to figure out what foods are right for us, what movement we enjoy and what plan works best for us.

We All Need Connection

This is the most important message that I learned last week at Camp Reboot. As a recovering food addict I am always amazed at how my addiction has nothing to do with food (or at least very little). My desire for food and to eat is only a coping mechanism for another deeper desire. Being at Camp Reboot helped me to understand that my connection with others and my connection with myself is perhaps the single most important tool that I must use in order to achieve optimum health.

We All Need Motivation

It is important to remember that when we are on a healing journey, no matter what our process, we will have struggles.  When we feel like giving up or losing hope, we must look back at our motivation for healing. Why do we want to get well? Who are we doing this for? In all stories of success I see a common element; each person has a big motivation and uses that as inspiration to keep them going. If you want to lose weight and change your lifestyle you must ask yourself; what is my motivation?

After a week at Omega and Camp Reboot I am feeling more confident, motivated & inspired. I look back at my time spent there and I am eternally grateful for each connection and person I met.

Green Juice

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How To Lose Weight This Summer

Posted by on Jun 26, 2013 in Featured, Food and Nutrition, Health Tips | 2 comments

How To Lose Weight This Summer

Just because summer has arrived that doesn’t mean we need to abandon our health goals! Summer is one of my favorite seasons. Not only because my birthday is in summer, but because it is filled with fun, relaxation, and travel time. Some of us tend to go into vacation mode during summer, but that doesn’t mean we should use that time to forget about taking care of ourselves.

In fact summer is the perfect time to focus on our health and sliming down!

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