Living a healthy lifestyle truly does mean finding a balance between activity, nutrition, sleep, social interaction, and choices that effect your physical and mental well-being. 

Once you are ready to make a change, be sure that you are doing it for YOU. Research shows that those with intrinsic motivation are more successful in the long run.  Extrinsic motivation typically results in a person falling back into inactivity or bad habits once the event is over. 

Using tools like MapMyFitnessRunKeeper, and MyFitnessPal Apps are extremely helpful tools for fitness and health changes. These apps are game changers for a lot of my clients and for me personally. 

Allowing yourself to have planned treats is crucial to your success! You can avoid feeling deprived and still stay on track by choosing healthier dessert options like Zoyo Frozen Yogurt. This is one of the few yogurt joints that offers gluten-free yogurt with live cultures. They also have an assortment of power foods to top off your not-so-cheat treat. 

It isn't always easy to eat a perfectly healthy diet. The idea is 90/10. If you are eating a plant-based colorful diet 90%* of the time you can typically afford a not-so-healthy option 10% of the time. 

Stay hydrated by drinking half of your body weight in ounces each day. Drinking it on a schedule is also important. 

Get plenty of rest- not only is sleep deprivation a form of torture it is also a huge factor in weight gain. Going to bed at the same time is great, but sleeping long enough on a regular basis is even more important. 

"Research has revealed that exercise is eective for reducing symptoms of depression and anxiety" (Wipfli, B. et. al. 2009). 

It takes time to see the difference once the changes are made, but it is well worth it in the end.

*dietary restriction may require a better ratio.

1. Wipfli, B., Landers, D., Nagoshi, C. and Ringenbach, S. (2011), An examination of serotonin and psychological variables in the relationship between exercise and mental health. Scandinavian Journal of Medicine & Science in Sports, 21: 474–481. doi: 10.1111/j.1600-0838.2009.01049.x

5 Tips to Avoid Vacation Weight Gain

Vacation is meant to be fun and a time to cut loose! But what if you are on a weight loss journey or don't want to come back to town with the unwanted "souvenir" of a couple extra vacation pounds? I give my clients five simple tips to avoid derailing their diet and exercising plan!

Choose 1 meal per day that you will allow yourself splurge on. The rest of your meals need to be healthy. And always eat everything in moderation.

Avoid high calorie beverages. If you know that you’d like to have a drink or 2-choose lower calorie options like wine or a vodka tonic over sugary margaritas or other mixed drinks.  Also, have 8oz of water between each drink.

Move more! Walk, bike, jog, swim, or dance. Try to get at least an hour of activity each day. Resistance bands and/or body weight exercises are a great option for those who really want a great travel workout.

Stay Hydrated- We often eat more than we need to due to thirst not hunger.

Snack Pack- Make sure that you always have healthy snacks on hand. Keeping yourself satiated will not only keep you in a good mood, but it will keep you from making poor meal choices and/or overeating at your next meal.