Peak or Slump

So many of us start out the New Year with many goals in mind but for many people the excitement of the New Years resolution starts to fade near the end of one month.

Did you start with a new exercise routine but have started to lose steam. Did you start a nutritional cleanse program but don’t know what is left to eat that will still entice your taste buds? Did you want to create a more mindful and peaceful space within your life but got sucked back into the daily hectic pace?

If you can relate to any of the above, I want to let you you are not alone and that this is a non-judgmental space. Trust me even those of us with the best plan and most thoughtful intention can still lose steam or lose sight of the overall goal and benefit to oneself in the hustle and bustle of life.

I truly believe we are all so much more successful in achieving our goals when we have a support system or a champion in our corner. I would love to help coach you towards your goals, while challenging and inspiring you to continue with your health and nutrition journey.

Please contact me at to set up your complimentary session where we can discuss your current challenges and come up with a plan together to bring you the results you desire in 2018!

In Good Health!

Be Fit…Be Healthy…Be Mindful…Be Inspired

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Daily Habits

I know so many of us start out the New Year or a new month with the best intentions; either to start or increase an exercise regime or to eat healthier but then it fizzles out mid month… How do we start these healthy habits and make them stick?

Recently I have been reading many books and articles on habits good or bad and what makes them become a habit. So many times I think we as humans overcomplicate our own intentions…we create these elaborate plans or strategies.

  • I will meditate 3 times a week
  • I will eat vegetarian 2+ times a week for dinner
  • I will run 4 days a week

The list can go on and on…even though these items seem intentional I have found that the daily habit is easier to maintain for most people. Think of it as brushing your teeth, you don’t say on Monday, Wednesday and Friday are teeth brushing days, you simply brush your teeth multiple times every day. If you set an intention of exercising every day I believe it is easier to maintain than setting a 3 or 4 day a week workout plan. Now don’t get me wrong I am not saying it needs to be a major, kill yourself workout every day but if you do something small (sit-ups, pushups, jumping jacks and squats) every day you will form that healthy habit that will most likely lead to more strenuous work outs on other days. Then when you want to incorporate a bigger program; running, yoga, biking or strength training into your routine you already have the baseline of feeling good and knowing how the release of endorphins make you feel. Another best practice is to have a buddy or share your workouts with friends, knowing that you are accountable to other people make it easier to show up to your daily workout on those days that you are feeling less motivated. When you believe and sign up for daily exercise, set one day for your Rest Day, but make sure you get right back the next day to your routine. Everyone I talk to, admits it is always harder to start an exercise routine again when they have taken a lot of time off. I believe that is because it has fallen out of habit and you have forgotten the rush of endorphins you get after a workout. Remember again, if you do something small every day for your health you will not only see the benefits but your body will remember the feeling you receive after.

When you are starting a healthier diet start with small sustainable changes that can also become daily habits. If you typically skip breakfast start there, or if you eat out for lunch start with packing your lunch from home. When you make the meals you know exactly what is going into it and you can control the the fat, protein, fiber and salt content. I know it can feel overwhelming at first but mindful planning can go a long way. If you need help with mindful meal planning or establishing an exercise routine or need someone to check in with to help hold you accountable I am here to help. Please reach out for your complimentary consultation with me at





In Good Health!!!

Be Fit…Be Healthy…Be Mindful…Be Inspired

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Feeling Sluggish In The AM?

Do you wake up and crave coffee right away…If so you are not alone. So many times these morning cravings are formed out of habit and are more a psychological trigger than a need. Many people FEEL they need coffee to wake up in the morning, to feel refreshed or charged to face the day.

Well today on the last day of 2017 I am challenging you to replace that habit with a new one. Now don’t get crazy on me and think I am telling you to eliminate all caffeine from your life, all I am simply saying is don’t let coffee or tea be your first drink of the day. Instead start with a refreshing glass of warm water with lemon, mint and ginger in it. Trust me this drink will create the ZING you are looking for first thing in the morning.

Not only is this drink refreshing, it is healthy for you and a great way to start your day off.

  • Lemon’s provide more Vitamin C than oranges and it helps to cleanse your body first thing in the morning.
  • Mint adds a little bit of sweetness to the water without any added sugars. It also helps settle your stomach and helps with digestion.
  • Ginger adds the zip to this drink. I finely chop 1″ of a fresh ginger root to add to my water, as a little goes a long way with this root. Ginger also helps to settle stomachs and aids in digestion.




So today on the last day of 2017 let’s start our day out by replenishing water we lost overnight while we slept and add in the extra benefits of fresh vitamins and minerals. Trust me if you make this small sustainable change for 7 days,  I know you will feel a difference in the morning. Tomorrow is a new day and a new year, this can be the start of a new morning routine that will battle off the sluggish morning feeling and provide the zip you need. I would love to hear how you feel once you make this small sustainable change, please reach out here or at, In Good Health!!!


If you are looking for more personalized coaching around your fitness or health goals please contact me at for your complimentary coaching session.


Be Fit…Be Healthy…Be Mindful…Be Inspired

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Health or Illness

So many of us pray for health or cheers to good health but how many of us decide to take a “Truly Active Role” in achieving and maintaining our health???

Recently I was reading many different theories and methodologies of nutrition and fitness and what defines optimum health. One quote that really stood out to me was…

” If you don’t take the time for exercise now, you will have to find the time for illness later.”

This really hit home for me. We all live full and at times, or most times hectic lives, and let’s be honest, exercise is an easy thing to skip and to make excuses for skipping it. We can list off many other obligations that need to be taken care of before we put ourselves and our exercise routine first. Let’s stop that today!!! Re-read the above quote….basically it says ——- Exercise Now or Find the Time Later for ILLNESS….

I don’t know about you but I definitely want to be active in my golden years and don’t want to be constrained by illness or mobility issues.

A couple months back a group of friends of mine set out an exercise challenge. It was a 30 day challenge where you had to be active for 30 minutes every day – this could be a brisk walk, yoga, strength training, running…etc– whatever you like to do that would get your blood pumping and your heart rate up for at least 30 minutes. If you didn’t complete your 30 minutes that day you had to put $1 in the pot – at the end of the 30 days we all went out to dinner. This type of community building, accountability model helps to keep you on track and motivated. Now like anyone, there were days that I missed because life simply took priority that day, but I will say knowing that we were all in this together kept it at the top of my list.

Here are some simple routines you can start tomorrow so you are choosing to EXERCISE NOW TO AVOID ILLNESS LATER!!!

Quick Morning Routine

  • 1 min jumping jacks
  • 20 squats
  • 12 pushups
  • 20 chair dips
  • 2 min of bicycle sit ups

Repeat this set 4 times once a day…

Rise and Shine Yoga Salutations

  • Mountain Pose
  • Forward Fold
  • Half-way Rise
  • Step back to Warrior I right leg forward
  • Turn to Warrior II
  • Step Back to Forward Fold
  • Jump or Step Back to Plank
  • Down to Chaturanga
  • Push up to Up Dog
  • Finish in Down Dog
  • Repeat above but step back to Warrior I with your Left Leg forward

Hold each position for 30 seconds to 1 min, repeat this sequence 4 times

Here are 2 different quick exercise routines you can start your day with or incorporate into your current exercise regime to gain additional flexibility and muscle strength.

I challenge all of you out there to begin a 30 day exercise challenge with your friends and family. Let’s face it we could all use a little extra motivation, especially this time of the year where we get so consumed with the business of the holidays. Let’s give ourselves an early holiday present of “TAKING AN ACTIVE ROLE IN ACHIEVING AND MAINTAINING OUR HEALTH!!!”


If you would like a more personalized exercise regime please contact me at for a complimentary session where we can discuss your health and fitness goals. In Good Health!!!

Be Fit…Be Healthy…Be Mindful…Be Inspired 




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Big or Small

Recently I have started meditating again in the morning and I have to be honest I forgot how much I enjoy it. Now I know for many people the thought or the act of mediating can be intimidating, restless or down right hokey.  First off I am here to tell you, there is no WRONG way to MEDITATE, and there is NEVER a BAD TIME to MEDITATE.  If you have 5 minutes or 30 minutes go for it.

Recently I completed a guided meditation that really hit home for me, the ending prompt was :

Life is as big or as small as we choose to make it. It all depends on our understanding and perceptions of the limitless nature of our mind“.— WOW! Reread that, take a minute to really absorb it.

I guess I have always thought I was living a big life but when I saw this prompt it made me pause and really think about the power of our mind and the impact we can create for ourselves vs. staying on the hamster wheel of life. I for one want a big life that is full of many wonderful adventures, happiness, health…the list goes on an on. But what really hit home for me with this prompt was, I know I have been in those spaces where I have been complacent or maybe even too comfortable with “life”. Don’t get me wrong I am not saying we all need to be going  110% all of the time but what does a big life mean to you, to me, to our family and friends – everyone’s answer will be different as it should be. However, so many times we find ourselves going through the motions to get by and to keep the “wheels on the bus intact” but is that embracing this idea of a Limitless Mind?

Take a minute right now, what comes to mind when you think of this notion of the limitless nature of your mind. What are your biggest wishes for a Life that is Big, what are the steps that you can start taking to make these changes today for that Big Life you so desire?

My husband and I have talked a lot about this. We have both over the years realized that huge changes are usually not sustainable, however if you start to create small positive changes every day for example meditating for 5 minutes every morning, going for a 20 min walk or run, that when you do this other acts of positive change won’t be as hard. Your Limitless Mind will already be trained to accept and thrive under positive habits and it will embrace these challenges you put forth.

I challenge you all right now to reread that above prompt and think to yourself do you want a Big or Small Life and what doest that really mean to you….


If you would like more personalized help with identifying positive habits around health, wellness and fitness please contact me for a complimentary session at


In Good Health!


Be Fit…Be Healthy…Be Mindful…Be Inspired





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Tasty and Quick Lunch

I wanted to share this quick and tasty lunch with you all. It is packed full of Iron, which is so important for all of us but especially my women readers, high in Protein, B-Complex, high in Fiber, and for the grand finale it contains a rich source of Glycine Betaine which is wonderful for all my readers Cardiovascular Health!!! Essentially what this phytochemical compound does, is it helps lower the homocysteine levels within the blood, when we have high levels of this toxic metabolite it is harmful to our blood vessels which can lead to cardiovascular diseases. So based upon this info I know you are all ready to hear what my tasty and quick-lunch was….

Here it is,  I call it the “Protein Packed Spinach Lentil Beet Salad”. I know some of you are thinking Beets, they aren’t my favorite or Beets they take a while to roast and prepare. As a mom of 3 kids 9 and under I have a solution for you… If Beets aren’t your favorite please give them another try with this salad – I think you will be surprised and if you think you don’t have time to roast them I get that too. I buy my beets already roasted and peeled at Trader Joe’s or Safeway. Now I know my parents who are both amazing Home Chefs are cringing right now, but honestly I think they taste as good and guess what there is no hassle for me to get my fill of Glycine Betaine in my diet. So for me it is a Win-Win.

It takes minutes to  make this quick and easy salad. One layer of fresh spinach leaves, 1/4-1/2 Cup cold lentils, 3 beets chopped, handful of red grapes sliced, a sprinkle of goat cheese (if you like that sort of thing and don’t have an intolerance to it). I stick with my favorite home dressing where I lightly drizzle olive oil over the salad, squeeze 1/2 fresh lemon to give it a pop of citrus and lightly drizzle balsamic glaze to finish it off. Trust me you will love this salad if you give it a try!!!


I hope you enjoy this salad as much as I do for so many reasons: it is quick and convenient, packed full of essential vitamins and minerals and most of all extremely satisfying!!! If you would like more personalized help with your nutrition or fitness please reach out to me for your complimentary session at

In Good Health!

Be Fit…Be Healthy…Be Mindful…Be Inspired

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Too HOT to cook….But I am starving!!!

I know with the kids back in school we all think it should be time for Fall eating. Where we get out our favorite stews, chili or pumpkin recipes (unless of course you are my friend Stacy who despises anything in the pumpkin region – still love you girl even though I think that is un-American), we bust out the snuggly blankets and watch football.

Well, here in the lovely Bay Area we are experiencing a heat wave and it is reaching 105 up to 113 degrees. I know my family in the Mid-West and East Coast are calling me soft right now since we will probably only have to endure this for 4 days, but to all my Cali peeps out there it is Hotter Than You Know What!!!

I understand the pain of first hand trying to come up with something delicious that won’t heat you or your house up. Here is one of my favorite go to lunches that can be made the night before so you can take to work, or can be made quickly when you have a minute in your day.

The base is baby spinach, topped with a combo of shredded kale, broccoli, Brussels sprouts, and cabbage (Safeway has a great organic brand that comes packaged with all of these shredded together). I then cube organic tofu, add a handful of dried cranberries and top it all off with some sliced grapes. I lightly drizzle olive oil and a balsamic glaze, and to really give it the POP of flavor I am looking for I top it with fresh lemon juice from half a lemon. Is you mouth-watering yet….Trust me it is SO GOOD and REFRESHING on these miserably hot days or really any day!

Tofu Grape Salad

Trust me after you eat this you will be so happy that you spent the 5 minutes it took to prepare it vs. grabbing the chips and salsa or cheese and crackers as a quick non cooking meal/snack. These meal is packed full of essential vitamins and minerals, honestly too many to mention where I don’t bore you!

If you are looking for more personalized help with meal planning, strategies for meal prepping or just overall help with your nutrition and health please let me know. Feel free to reach me at to schedule your complimentary 30 minute coaching session.

In Good Health!


Be Fit…Be Healthy…Be Mindful…Be Inspired

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Small Steps For Sustainable Change

Children with Type II diabetes are raising at an alarming rate, some are calling it an epidemic. I am truly saddened and scared for our current youth due to this disease that is completely avoidable based upon a balanced diet and regular exercise. We all mean to do the best for ourselves and our family’s, but do you feel you have the right tools to impact sustainable change not only for you but them as well?

We all need the tools to help not only ourselves but our families. I have had so many friends and clients say if they aren’t in a healthy space themselves with diet and exercise they notice that their families aren’t either, and how quickly everyone can fall off the nutritional wagon. Let’s be honest as women, we are usually the leaders in our families when it comes to food, we do the grocery shopping and usually are the ones that cook the meals. But what if you feel you weren’t given the tools to understand food labels, food pairing, portion control, moderation of sweets, the list can go on and on. Trust me the food industry with their marketing and branding can confuse anyone on a good day, let alone someone who feels overwhelmed already when it comes to food and nutrition.

One of the biggest steps we all can do is to adjust one negative habit at a time, with a positive habit. For example if your family enjoys eating ice cream frequently make a conscious effort to limit this treat and try an equally enjoyable treat of fresh berries. We are at the beginning of summer when there are so many tasty berries and fruits to choose from. You can make a delicious fruit bowl with mango, blueberries, strawberries, apple. Not only will you be satisfying your sweet tooth, you will be doing it in a much healthier way with natural sugars, tons of fiber not to mention all of the amazing vitamins and minerals (Vitamins A, B, C, E, K, Niacin, calcium, Magnesium, Iron to name a few).

Do you feel like you could make small sustainable positive change over the next month? I know you can and I believe in YOU!!!

Make this a family event, encourage the entire family to talk about their small steps and how as family you are choosing your health and longevity for each other. I would love to hear what small steps you and your family have chosen over the next month. I would be happy to help you with a free consultation appointment where we can discuss strategies and tools to ensure that these SMALL STEPS are SUSTAINABLE POSITIVE CHANGE for YOU and YOUR FAMILY. Again it comes back to having the right tools for success.

Please contact me at to schedule your complimentary session.



Be Fit…Be Healthy…Be Mindful…Be Inspired


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Childhood Healthy Living

As most of you know I have 3 kids that are 8 and under and trust me I get the juggling act that we go through from partner in marriage, to our professional life, (Engineer, Lawyer, Doctor, Teacher, Head of Household, Advocate …etc), to mother/nurturer  (we do have to keep everyone alive), cruise director (aka social calendar guru)…the list goes on and on!  Trust me I am not trying to add-on more “mom guilt”, that we all experience for something at least once a day. However, as a mother I think a very important life lesson is to help our children understand what healthy living is where we teach moderation, not gluttony or deprivation. At the end of the day we have one body forever and it is much easier to learn healthy eating and exercise habits at a young age then trying to dramatically change later in life. I am not saying it can’t be done because I have seen people make dramatic and sustainable changes later in life for their health, but we all know it is harder to teach an old dog new tricks.

The 2 biggest areas that I see many families struggle with are meal times, and sustained family activity.

Many of us have kids that play sports so they are active in pockets of time but as a family are you creating the space to do something together? If not, try to walk or bike together, play a simple game of tag or basketball after dinner (trust me the dishes can wait, or better yet once or twice a week use paper plates so you don’t have the excuse of dishes). It is amazing what fresh air will do and how kids thrive under a routine. If everyone knows Friday is family night, where you end that evening with a walk, it not only will create that space of sustainable activity as a family it will reconnect you all as a family unit.

Eating out or take out can take the pressure off of “what I am going to feed these ravenous animals again” (which is how I feel about my 2 boys,1 girl, and hubby from time to time) but when you prepare the meal you know exactly what is going in it. Trust me I enjoy take out as well but if you feel your family eats out a lot already, start with 2-3 nights a week where you are eating in. Set yourself up for success by putting in 5-10 minutes to intentionally plan out your meals.

I know it can feel overwhelming at first to plan out meals, along with the intentional food prep. But isn’t it worth 5-10 minutes at the end of your day, start of your week or over your cup of coffee to avoid the 5:30 rush and stress of “Oh Crap, I have 5 people to feed and I have NO IDEA what I am going to feed them” feeling….We all get caught off guard from time to time, because life happens but if we can be a bit more intentional and mindful we can not only avoid excess stress for us but we can help create an environment of balance and health for ourselves and our families!

If you would like more personalized coaching to help identify the tools to you need to create sustainable meal planning please contact me at to set up a complementary consultation session.

In Good Health!

Be Fit…Be Healthy…Be Mindful…Be Inspired



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Clean Eating Principles for Every Day Living

I know we have all heard the buzz word of “clean eating” but what does that really mean. Does it mean we all need to become Vegan, Vegetarian,  grow our own grain and sprouts…ok now I might be getting carried away but there are a lot of opinions out there with what clean eating looks like, which can lead to a ton of confusion.

As you may know I am a mother of 3 young children that are 7 and under, we need simple, efficient, time and money- saving ideas in all areas of our lives not just in health and nutrition.

For me clean eating can be broken down by the following:

  • Eat Whole FoodsWE can NEVER eat TOO Many Veggies and Fruits and they are excellent examples of whole foods
    • Instead of eating the fruit bar that has a shelf life for eternity eat the whole piece of fruit
    • Instead of packaged frozen dinners with chicken, veggies and rice make your own quick stir fry without any of the freezer burn
  • Avoid processed foods
    • These snack or meal foods have a lot of hidden ingredients in them, if it sounds like it was made in a lab I would steer clear.
  • Avoid packaged foods with more than 5 ingredients
    • There are healthy clean foods that come in a package, greens, nuts or yogurt are great examples.
  • Watch your Sodium
    • The standard American eats out at restaurants or eat processed food for many meals; their sodium intake is more than 1,000mg higher than what is recommended for your health – help your heart and keep your blood pressure stable by limiting your sodium intake.
    • Cook from scratch more often, then eating out. By cooking your own food you know exactly what is going into your meals.
    • Limit the amount of salt you add by being creative with spices and citrus (lemons and limes) are wonderful additions to bring out the natural flavors of food.
  • Choose Whole Grains
    • Avoid the processed non-nutritional white enriched breads or rice, instead choose whole grains such as steel-cut oats for breakfast, add quinoa to your lunch salad and include wild, black or brown rice at dinner. The added fiber will not only help with your intestinal health, but you will feel satisfied longer which leads to less overeating.

Look at your current eating habits and determine what your current level of “clean eating” is. Next identify areas that you could do better at (is it adding fresh lemon juice to your chicken instead of salt, is it cooking at home 1 or 2 more nights a week, is it ordering a salad at lunch with lean protein and healthy fats instead of eating your standard processed meal) start making slow, sustainable changes and I believe you start to crave more clean eating and it will become what you do. I recently had an old client drop me a note, asking who she was and what I had done with her, since she was enjoying her quinoa and kale salad at lunch and was loving every bite of it. I truly believe once you start nourishing your body and fuelling it with what it truly desires, you will see the benefit and continue down the path of healthy clean eating.  

Stay tuned for my next blog that discusses how we can get our kitchen and pantry ready for summer eating.

If you would like more personalized coaching please contact me at to set up a complimentary consultation session.

In Good Health!

 Be Fit…Be Healthy…Be Mindful…Be Inspired











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