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Saturday Sit-Down 8/18/18

Value. I’m spending a tremendous amount of time on my marketing right now. Trying to articulate my ideal client and how I am going to speak to that client. It’s one of the most challenging things I’ve had to do. It has taken me a lot longer than I thought, and it’s...

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Three Ways to Avoid Overeating at Meals

Sometimes those holiday feasts are just amazing. And it's not just the abundance of delicious food but also the people, the decorations, and the ambiance. It is way too easy (and common) to indulge on those days. But it doesn't always stop there. Sometimes we overeat...

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What is metabolism?

What is Metabolism? This word “metabolism” is thrown around a lot these days. You know that if yours is too slow you might gain weight.  But what exactly does this all mean? Well technically “metabolism” is the word to describe all of the biochemical reactions in your...

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Saturday Sit-Down 8/4/18

Sitting here today I have a ton of thoughts running through my head. I’m following my father-in-law’s lead and capturing them in words. This may become a monthly review of what transpired and what is upcoming. August is a big ‘anniversary’ month for me. Later this...

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All In The Family

There are many reasons why people reach out for help. Sometimes that initial reason doesn’t end up being the true reason for the fitness and nutrition changes. I want to lose weight. I want to be healthier. I want to tone up. I want to eat better. They are the vague...

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Stress Sweet Spot

Stress has an impact on our nutrition and fitness goals. And everything else in our lives! Finding the ‘sweet spot’ can be a challenge, but when you do…you can punch it on all cylinders. As this graph from Precision Nutrition shows…our performance is at a peak when we...

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Diets vs Lifestyle Changes

Today I wanted to touch on dieting versus lifestyle changes. When asked what is the best diet. my answer is always the one you can live with long-term and still be successful.  Coaching confessions…I never truly tried any of these diets. I don’t have the patience to...

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Change Is Hard

Change is hard. And it is also inevitable. Things change. Some people fight it every step of the way. While others embrace the change and figure out what that means for them and how to make it the best for them. I experienced this many times during my corporate...

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Salad Swaps

When it’s hot outside a summer salad can do the trick! It’s easy to pull together and can be dialed up a notch or two with these five-ingredient swaps. 1.) Lettuce - choose greener options and skip the iceberg lettuce. Check out the link below describing other leafy...

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Gratitude

For the last 18 months, I’ve been consistent with completing my entries in The Five Minute Journal. I was out of town and had a week or so with a pretty hectic schedule. I stopped entering on a daily basis. I realized that it was missing from my daily routine and now...

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Back to the Basics

It’s Friday the 13th so I’m keeping it simple and going back to the basics. Here is a list of top 10 habits that I use when coaching clients. They are the guiding principles I live by daily to feel my best.  Eat slowly Eat to 80% full Eat lean proteins with each meal...

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How aware are YOU?

One of the skills we teach clients is awareness. How to become aware of what’s around you and what you are doing. That includes a number of different areas: food  drink movement emotions pain stress really anything impacting you physically, mentally and emotionally...

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Eating Outside Your Normal Environment

Many of you may be meeting family and friends at restaurants or outside of your normal environment as we approach the 4th of July and vacations this summer.  If you are working toward a fitness goal, restaurants may pose a threat.  While convenient and equipped with...

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Client A versus Client B

A Tale of Two Clients Take a look at the behaviors and outcomes of these two clients. Client A Attends gym once or twice a week with little outside activity Tracks food sporadically, but remembers other food items when reviewing it Doesn’t take the actions set for the...

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Your Decision…Own It

As I get back into the daily swing of things now that my exam is over, a common theme keeps coming back into my thought process and my reading: we are a product of our choices.  Some of these choices are made consciously while others are not. They are made out of...

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Stages of Change

You’ve heard of the five stages of grief, right? Anger, denial, bargaining, depression, and acceptance. Most of us have experienced this process and know that how it progresses for each of us will be different. Did you also know there are stages of change? There is a...

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Food Day Friday – Egg Muffins

So today I decided to experiment with breakfast. I’m always looking for new options for protein and veggies in the morning to share with clients. Have you seen the egg muffins? I thought that would be a great way to get in eggs and veggies. I started with a basic...

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Just Breathe!

When you're working toward a deadline and super busy…do you ever forget to breathe? I do and it drives me crazy. I’ve been heads down studying for the Nation Board Exam and I’m down to the wire. I’ve been working really hard to breathe and keep my focus. It’s tough...

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Summer Salads

Now that we are officially into summer, we have the opportunity to take advantage of fresh fruits and vegetables. You’ll find seasonal farmer’s markets all around as well as the markets open all year-round such as Findlay Market in Cincy and Friendly Market in NKY....

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Cooking 101

Many of you have been cooking for yourself and your family for years. You feel comfortable in the kitchen…even if it’s not your favorite activity. Some of you may not yet have that experience or comfort level in the kitchen so it keeps you from making your own meals....

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Hydration Hoopla

Every day that I learn something new is a good day for me. For the last two years, that’s been almost every day! As a new health coach and a student again, I read and study about coaching, fitness, and nutrition every day. Plus all of the other articles, posts,...

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Kitchen Essentials

Today I wanted to share a lesson from Precision Nutrition. It’s a great summary for those people who are working to build their kitchen and cooking skills so that they can do more cooking at home. It can be intimidating for those who have never really cooked before....

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Moving Toward Wellness

The concept of total wellness recognizes that our every thought, word and behavior affects  our greater health and well-being. And we, in turn, are affected not only emotionally  but also physically and spiritually.  Quote by Greg Anderson.  I’ve been fully engaged in...

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Roasted Chicken & Chicken Stock

Today I want to share what we do to roast a chicken. Chicken is one of the lean proteins we talk about with clients so finding different ways to use it can be helpful to add variety.  I like this idea because it serves multiple purposes…and will get easier the more...

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Stir Fry-Yay!

As is typical for us in the midwest, we’ve gone from Winter to Summer weather with very little Spring in between. Summer temps have arrived and it’s a hot one out there. Some love the heat and some avoid it at all cost. Maybe it’s a bit too hot to use the grill for a...

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The Power of Choice

It’s been an extremely busy couple of weeks that finally begins to taper off after this weekend. Still a lot to do, but more manageable on a daily basis.  My choices led to this stretch of craziness. There were things I wanted to do that overlapped and would make me a...

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Grillin Kabobs

With the warmer weather finally here, I can’t help but think about grilling and spending time outside soaking up some vitamin D. Last week I mentioned the packets where you grill your protein and veggies together in foil. Another fun way to put a healthy meal together...

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Does your kitchen need a makeover?

What a crazy busy week for me. It’s Flying Pig weekend and all of the training from the last several months is put into action! When things are busy like this…which it is for many of our clients on a regular basis…it’s important to have your surrounding environment...

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