posted by | on blog | Comments Off on Stay Balanced This Holiday!

Working out is not only for becoming strong and lean; it’s a great way to release stress and gain energy. And let’s face it- we could all use a little stress relief around the holidays, so why wait until January 1st to make the commitment? Start now to begin reaping the benefits of staying strong and healthy even with the extra holiday goodies around.

Here are 5 tips to help you work in healthy habits before the start of the New Year!



Schedule Time for Movement Every Day!

It doesn’t have to be time-consuming or elaborate, but getting a quick sweat session in first thing in the morning could be just what you need to put some holiday pep in your step. Turn on an online workout video before you have breakfast or plan a walk after dinner.

Make it a Holiday not a Holi-week!

Get back to being active the day after your holiday party. Schedule your workout to make it happen. Whether it’s enrolling in a class, going for a run/walk, or stepping into the gym. “Start Fresh” with those healthy habits the next day.

Keep the Planning Simple!

Plan short workout breaks in the middle of your day. Take 10 deep breaths, stretch out your legs, and go for a quick stroll. This is a great way to refocus, re-energize, and manage stress. Make sure you put these in yourcalendar!

Make it Fun!

Go ice-skating, sledding, or have a snowball fight! These are great, festive ways to get in the holiday spirit and remain active. Have the kids join in or even the in-laws to get everyone out of the house.

Let the Holiday Spirit Shine Through!

Remember the key word here, BALANCE. It’s okay if you have a piece of that homemade pie, or skip one of your regular workouts. Recognizing the holiday spirit and socializing with friends and family adds quality to your life and can help to fill you up with energy during these festive weeks. Don’t get down on yourself- just keep it balanced.

posted by | on blog | Comments Off on How To Keep Off The Holiday Pounds


That time of year is approaching! Frosted sugar cookies linger around every corner, your friends are passing around the eggnog, Aunt Louise baked your favorite apple pie- oh the temptations!

So, we enjoy these treats for a few weeks and by the time New Year’s Day rolls around we’re only up a pound or two. Heck, that’s not bad for the holidays, right?! Wrong. According to researchers at the National Institute of Health, Americans never lose these extra pounds gained during the most wonderful time of the year. These pounds then add up year after year and play a major role in adult obesity.

We often think that a measly couple pounds during the holidays is inevitable. But with these tips and tricks you can prevent yourself from overindulging and keep those pounds at bay!

Never Arrive Hungry

Don’t show up with a grumbling stomach. Try to have a protein-packing snack beforehand or drink a glass of water to fill up before you fill your plate.

Divert Your Attention

Practice being a social butterfly. Immersing yourself in a conversation or walking around will keep you from picking at the foods throughout the night.

Pace Yourself

Eating slowly will allow your brain to process when you are full, before you’re stuffed from over consuming. Try putting your fork down in between bites to slow your pace and put you in control.

Count Your Canapes

One, two, three…..nine, ten..? When there are hors d’oeuvres it’s easy to lose track of how many you’ve had. Stick the toothpick in your pocket and keep track of how many you’ve had. Set a limit and stick to it.

Outsmart the Buffet

When dinner is served buffet style, grab a small plate and refrain from stacking your food. Choose foods that are simple such as grilled veggies, white meats (chicken breasts, fish, and shrimp) and fruits. Watch out for foods smothered in sauces and dips.

Limit Alcohol

It’s not so much about the amount you’re drinking, but the control you have over what you eat. If you feel out of place without a drink in hand grab a seltzer or a lighter beverage instead.

Be Choosy About Sweets

When it comes to dessert, be selective in what you put on your plate. Make sure it’s something you really want, rather than eating just to eat. If you think you can sample different desserts and stick to “one bite of each” then do that, but a majority of people can’t control the impulse to eat it all. If that’s you, then stick with one dessert and really enjoy every last bite.

Limit ‘Tastes’ While Cooking

If you do a lot of cooking during the holiday season, crack down on the ‘tastes’. People tend to lose their appetites while cooking because they’re actually eating the whole time. Limit yourself to two small bites pre- and post- seasoning.

posted by | on blog | Comments Off on DASH Your Way to a Healthier Heart

The DASH Diet.  

A dash of salt here, a dash of salt there! Am I doing it right? Unfortunately, no.

Let’s break this diet down the easy way.

What does DASH stand for?

Dietary Approaches to Stop Hypertension. Essentially this diet is designed to help treat/prevent high blood pressure by placing an emphasis on low-sodium foods and meals rich in nutrients such as magnesium, calcium, and potassium.

How much sodium can I consume?

The Standard DASH Diet follows the Dietary Guidelines for Americans recommendation of keeping sodium intake to 2,300 mg per day for adults.

The Lower Sodium DASH Diet follows the American Heart Association’s recommendation of  keeping sodium intake to 1,500 mg per day for adults.

What foods can I eat while on this diet?

The DASH Diet emphasizes fruits, vegetables, low-fat dairy, and moderate amounts of whole grains, fish, poultry, and nuts.

Heart Healthy Tips:

Choose fresh over packaged foods!

Experiment with spices like garlic, vinegar, and dried herbs!

Read your nutrition labels – Sodium content should be below 10% Daily Value!

Drink more water!

Exercise daily!

According to the American Heart Association, one in three adults have high blood pressure.

Let’s change these odds and DASH to a healthier heart!

posted by | on blog | Comments Off on Lose Weight, $ave Money

According to a new study from the John Hopkins Bloomberg School of Public Health a forty year old who goes from being obese to overweight will save approximately $18,262 in medical costs and productivity losses (missed work days) throughout his or her lifetime. If this same individual transformed from being obese to a healthy weight, the average savings would be $31,447.

A high body mass index (BMI) is linked to a higher risk of serious conditions like type 2 diabetes, cardiovascular disease, and some cancers. These conditions ultimately lead to high medical costs and potential productivity losses. If we were to look at the direct medical costs alone of the 70 percent of adults in the United States that are considered to be overweight or obese, the costs reach up to nearly $210 billion per year.

It’s never too late to cash-in on the benefits of a healthy weight. Below are the average savings of individuals who drop from an obese BMI to a healthy weight.

Twenty-year-old: $28,020

Thirty-year-old: $27,331

Forty-year-old: $31,447

Fifty-year-old: $36,278

Sixty-year-old: $34,649

Seventy-year-old: $29,424

Eighty-year-old: $16,882

So there you have it. Lose weight now, gain weight in your wallet. 

posted by | on blog | Comments Off on Build A Stronger Body!

Let’s build a stronger body, from the inside-out!

As our bodies age we lose muscle and strength. In order to slow the progression of muscle degeneration we need to supplement our bodies with optimal nutrients.

This is where PROTEIN comes into play!

Give Me The Facts:

More than 40% of the body’s protein is found in skeletal muscle. We need this protein in order to maintain body composition, bone health, glucose homeostasis, body weight, and overall health and function.

How Much Are We Talkin’ Here?

The Recommended Daily Allowance is 0.8 grams of protein / kilogram of body weight / day. However, higher levels are needed for older adults to maintain optimal health, 1.0-1.2 g/kg/day is a more accurate recommendation.

Where Can I Get This Protein?

For the most well-balanced diet choose complete proteins! Complete proteins consist of animal and soy proteins. Most plant based proteins are incomplete and lack the essential nutrients needed for human growth and development.

When Should I Eat This Protein?

On average, adults tend to ingest 46% of their protein intake during dinner and less than half of that amount during breakfast. For optimal health benefits ingest equal amounts of protein between your three main meals!


Perry weighs 200lbs.

Perry should consume ~90 grams of protein every day or about 30 grams per meal.

Use this equation to determine how much protein you should eat per day!

(Your weight) / (2.2) = your weight in kilograms

(your weight in kilograms) * (1.0) = total amount of protein to consume each day

posted by | on blog | Comments Off on Let Nature Do The Healing

Our warm summer days are quickly coming to an end… take in these last few weeks of sunshine and prioritize nature every single day- in how you move, how you eat, and how you relax.

Get Your Hands Dirty
Whether you’re growing a garden or picking a flower- dig in and get grounded with the earth.

Choose Whole Foods
Eat the rainbow! Pick food that is fresh, natural, and hasn’t been processed.

Get Your Feet Wet
Whether you’re floating or unwinding on a dock, rest easy and let the tide wash away your troubles.

Exercise Outside
Suck in the crisp, fresh oxygen outside to switch up your routine.

Soak in the Sunshine
Get your daily dose of Vitamin D in just 10 minutes of sunshine.

Play With Your Pets
Share the love with your furry friend and let your body take care of the rest! Petting an animal can help your body naturally increase the stress-reducing hormone oxytocin.

Wander in the Woods
Get your steps in while letting the scents of cedar, cypress and pine reduce your stress and boost your mood.