Monday, April 29, 2019

How to Get That Body You’ve Always Wanted

Most of us have looked at a before and after picture of someone who achieved success on some kind of diet and fitness program. There is no reason that cannot happen to you. Transforming your body won't happen immediately, as it takes time, work, consistency and discipline. But, setting reasonable goals for a healthier you inside and out can get you the body you have always wanted. Here are some helpful hints to move you along the process of achieving the look you truly want for yourself.


This is an obvious key to the process, but there are a lot of people who do not know where to begin. If it is possible, hiring a personal trainer will steer you in the right direction. But not all of us have the spare change to hire our own trainer. One of the starting points for many personal trainers is to focus on improving core strength, flexibility and balance. This can be done with bodyweight exercises. These are a great complement to consistent cardio workouts, which don’t have to be the same. You can switch up from the stationary bike and choose the elliptical machine, treadmill or even the rowing machine.

Join Some Classes

Getting involved with some cardio or conditioning fitness classes Fort Mill adds a different dynamic. Some trainers offer group sessions while most gyms have a variety of cardio classes to choose from. This could be any kind of conditioning class that utilizes bicycle, punching bags, kettle bells, jump rope or elliptical machines. There can also be an encouraging team dynamic in these classes.

Track Your Diet

Eating right involves a lot of work. To ensure you are on the right path, start with nutritional planning with an expert. Then, take advantage of one of the many fitness apps that are available to help keeps thing organized. This will help you plan your daily meals making easier to decide when and what to eat. Staying diligent with your daily diet is essential to transforming your body. This may take a little extra planning, but it will be well worth it in the end.

State of Mind

Preparing your mind for this kind of change and this type of workout regimen is just as important as the physical aspect. Remember that this is your body and you need to focus on it. That means having confidence when you go to the gym because you are there for yourself and no one else. However, those people that maybe lacking the confidence for an open gym workout still have the option of private training. Small gains are also important. Celebrate your weekly achievements and let that build your confidence. Changing your body is not going to happen overnight so it is important to stay consistent, confident and keep the end goal in mind.

In Fort Mill, there is one places to turn to for a full fitness experience. Everlasting Changes offers private training, small group classes, and large group classes to give everyone an experience they can enjoy. Visit the website to learn more about meal planning, trainers, and classes.

Wednesday, March 27, 2019

The Ketogenic Diet Drink List

Ketogenic diets have an immensity of benefits and to experience all those benefits, there is a need to watch what you drink. The diet is based on consuming high amounts of fat and low amounts of carbs. The process that goes on during this diet is called ketosis and to maximize that to its fullest, there is a need to consume what is referred to as ketogenic drinks. To help you along that ketogenic journey, here is a look at what to drink and what not to drink


This one is kind of self-explanatory. Water plays a key role in ketosis as it regulates body temperature and also does an excellent job of hydrating you at all times. And if water becomes too plain for your taste buds, try adding some herbs to up the flavor profile.


There is nothing wrong with having a morning coffee while on a ketogenic diet. Just remember to avoid adding sugar. The addition of sugar will have an impact on the process of ketosis in your body. The safest bet is to drink it black. Some alternatives to coffee are different teas, which include the green, black and herbal varieties,

Alcoholic Beverages

Many veto veterans will advise you to refrain from drinking any type of alcohol. However, if you want to indulge yourself with a drink, there are options outside of going cold turkey. Hard liquor is a popular choice and there are also light beers that are acceptable along with unsweetened wines.  Choose a stiff drink that is free of sugar and do not overindulge on your drink of choice.

Smoothies, Sodas and Energy Drinks

Smoothies and sodas do not sound like a ketogenic option, although there are exceptions. There is nothing wrong with drinking a smoothie that is made from fruits or vegetables, presuming it is low in carbs. Two popular options for keto smoothies are berries and spinach. They work well mixed with avocado fat, yogurt that is high in fat, or egg yolks.

When it comes to sodas, diet soda and club soda are both acceptable. The common theme of sugar-free remains intact when choosing your soda. There are also brands that add a bit of a fruit flavor to their sugar-free sodas. There is not much wiggle room as far as energy drinks go. They must have zero carbs and low calories, without exception.

We wish you luck on your ketogenic journey! Nutritional coaching is available at Everlasting Changes for those looking for assistance with meal planning that offers proper nutrition and supports their fitness goals.

Wednesday, February 20, 2019

Battling the Aging Process with High Intensity Training

Every day, each one of us gets a little bit older. It does not take an advanced education to know this fact. However, researchers have been looking into ways to slow the aging process and one method is through high intensity fitness training. That’s right, train with high intensity and you may delay the inevitable. Everlasting Changes fitness trainers will attest to that as well.

Researchers at Brigham Young University revealed that adults who exercise at high levels of intensity have a nine-year biological aging advantage compared to adults who lead a sedentary life. To be considered as part of the former group, 30-40 minutes of high-level activity, such as running, is completed five days a week.


The reason behind these findings has to do with something called telomeres, which are closely linked to our biological clocks. Telomeres are measured in length. Longer telomeres are aligned with better aging and people with shorter telomeres have stronger indications of cellular aging. This study measured highly active adults against sedentary adults and found shorter telomeres on those who were not active.

So what does all this mean?

It means that getting out and exercising will make you look and feel younger than your actual age. It also means that sustaining an activity considered to be high intensity will keep a person’s telomeres elongated.

This does not mean that those who are looking to delay the aging process have to go out and train like they are going to be a Navy Seal. But it does mean that they should engage in jogging or bike riding for 30 to 40-minute intervals multiple times a week. A personal trainer is perfect when trying to find the right balance. Now, this is one study and while it is respected in academia, it is not a full-proof plan for stopping the hands of time. We will all get older and sooner or later, we will all show our age.

But the benefits of sustained exercise help to suppress inflammation and also reduces chemical imbalances in the body, which could be harmful to our chromosomes. Getting up and working out has its perks. It can help us live longer and even look a little bit younger. One of the benefits of living in an age where there is so much scientific research is that we can be introduced to healthier ways to live our life. In the end, it is up to each one of us to go out and keep our telomeres long with some good old-fashioned exercise.

Wednesday, January 23, 2019

How Long To Wait Before Training The Same Muscle?

There is a long-standing topic of debate that focuses on how often you should train the same muscle. One of the cardinal rules is to wait 2-3 days. While that may work for some people, it is not a universal rule, as there are many factors to consider.

The first thing to know is that the recovery period for one person is not the same as the next person. The more you get into a steady routine, the more familiar you will become with your muscles’ ability to recover. Sometimes, it is merely a method of trial and error. And it is also important to listen to your body. Soreness is a sign that you are not ready to max out that same muscle right away. For those who may be uncertain about how many off days to take and don’t have a personal trainer to ask, here are some suggestions.

Age consideration

This is not just how old you are, but also how long you have been training. Those who have just started out may need a little more recovery time before working out the same muscles. Those in the intermediate training phase have a little more know-how and the advanced person knows exactly how much time to take between training. Age also plays a part as recovery periods are longer for those higher up in age.


Your smaller muscles will experience a quicker recovery time than your bigger muscles. For example, working out your biceps can be done in quicker intervals than your back workouts. And if you have worked out quite a few muscles, which could be a result of deadlifting, your recovery time might be the same for all body parts. It is also important to remember that some muscles are used when training different body parts. Your triceps are used during a chest day, which is usually a result of bench pressing. And an arm day a couple days later retrains your triceps. 

upper body weight training, muscle building workout


A light day does not mean you have to wait a full week to resume the same workout. The level of intensity makes a huge difference. Some fitness training differs according to the sport. Those training for an extreme sport will use a different level of intensity than those training more leisurely. This means their downtime and rest periods should be adjusted accordingly.

It does not come down to a set number of days, but a simple judgment call. And when it comes to training your body, you are the best judge. Just listen to your body and follow the previously-mentioned steps to develop your own recovery timeframe. While resting your sore muscles, be sure to continue with a healthy nutritional plan, adequate sleep, and regular stretches to help your body recovery at its best.

Wednesday, December 19, 2018

Healthy Indian Breakfast Choices That Will Keep You in Good Shape

The search for healthy foods that do not taste like dry paste is an ongoing endeavor for fitness gurus all over the world. Meanwhile, eating the same type of healthy foods can become stale and uninspiring day after day. When it comes time to select your next healthy breakfast option, consider eating a Desi dish.  Desi is the term used to refer to a type of Indian food. Here is a look at some of the Desi, or Indian, dishes that will help in keeping you trim and fit.

Indian masala omelette. (Image from a Tesco Real Food recipe.)
Masala Omelette
This can be made as an omelette and everyone who has ever tried to eat right knows the importance of eggs. This dish is rich in protein and typically contains turmeric powder, onions, and coriander. For those who like an extra kick, chilies can be added.

Oats Pahoa
Oatmeal is a known healthy breakfast staple, although the desi twist is a little different. Using the previously mentioned masala, whip up a bowl of oats and add in a little of capsicum to flavor. This breakfast dish can also include onion and tomato.

This breakfast is comparable to a crepe, although it is a much healthier version. There are multigrain varieties that make this type of breakfast food better for fitness-minded people. Instead of adding sugary sides, it is common to eat dosa with vegetables.

Idli Sambar
This desi dish is extremely healthy as it contains a lot of protein, vitamins and minerals. It is a South Indian food that is two parts. The Idli is a type of rice cake that is steamed. The sambra is a blend of vegetables which is typically prepared in a pressure cooker. The combination does not take long to prepare and is a great way to start your day. This makes it great for those going to morning fitness classes at Everlasting Changes.

This breakfast is a type of flatbread filled with vitamins and minerals and is also rich in magnesium and calcium, while providing an ample amount of protein. The low-calorie dish is considered a delicacy and is made with wheat flour and coriander leaves.

Besan Cheela
Besan is actually chickpea flour, which is an excellent source of protein. This dish is comparable to a healthy pancake and can also be enhanced with the addition of a chutney. A typical recipe has about 124 calories and around 7 grams of protein per serving. There is the option of adding tomatoes and onions for flavor.

Being in good shape also means being healthy. A nutritional coaching professional is a great way to ensure a diet supports your fitness goals as well as your overall health. Visit our website to learn more about the benefits meal planning and fitness training services.

Wednesday, November 21, 2018

Get Ripped With High Intensity Interval Training

Most people who work out are looking for that perfect formula that will chisel their bodies. No matter what type of routine you select, accounting for consumed calories with nutritional planning is an everyday part of the endeavor. When that is in place, then comes time to select the training method that will get you ripped.

It is important to understand that effort, alone, is not enough. Committing to an exercise program that emphasizes an activity like long distance running will build up your endurance, but it is not a guaranteed to get you ripped. Those who run lengthy distances may also experience a decrease in weight, which can present a whole new set of health risks. So, if you are looking to get lean, you don’t have to run to the next town over and back again. There is another way of training that works.

High intensity interval training pushes you during your workouts and does not require you to run for miles. The premise behind this unique program is to push yourself through brief but intense anaerobic exercises. Whatever type of workout you choose should be done in short increments with high intensity. You can even rest briefly between intervals.

There is even high intensity interval training for runners. Alternating sprints with periods of rest or slow running serves the function of increasing strength in your muscles. It also bolsters the cardiovascular system while accelerating your body’s ability to burn fat. Blood sugar is improved as well. And all this can be accomplished without having to maintain a steady, monotonous jog all through your town.

The secret sauce behind high intensity interval training is fat burning. Clinical studies have proven that high intensity intervals of cardio equate to more fat loss when compared to workouts with lower intensity. And the fat burning does not stop once your high intensity interval workout is through. For the 24-hour period following the workout, your metabolic rate will remain increased. Your sensitivity to insulin will improve in your muscles and growth hormones will also see a rise. This is just a scientific way of saying you will burn calories all day long.

One of the most important components is high intensity. If you are sprinting, then do it as fast as you can. Pushing your muscles is key for this type of training to succeed. Remember, it is called high intensity for a reason and it is up to you to bring that intensity.

Start a high intensity training program with one-on-one help from a fitness training today by contacting Everlasting Changes in Fort Mill, SC.

Tuesday, October 16, 2018

Your Guide To Eating Out Healthy

Your Guide To Eating Out Healthy

A woman sits at a restaurant studying the menu with furrowed brow. She has begun an exercise routine and knows that her frequent meals out could slow her weight loss results if she wasn't careful.

When the waiter comes she is still deep in thought over what to order. “What can I get for you?” he asks with a smile. She looks up and frowns, no closer to arriving at a decision. On a whim she blurts out, “I’m trying to eat healthy but I have no idea what to order. What do you think I should eat?”

The young waiter looks startled but quickly rattles off his idea of a healthy meal. “The eggplant and roasted pepper pasta is filled with vegetables. You could get that with a salad.”

The woman smiles. Yes, vegetables do sound healthy. So she orders the veggie pasta with a side salad and a diet soda, then sits back to enjoy a few slices of bread.

That’s a true story. Not surprisingly the woman was unable to lose weight even though she was exercising regularly.

It is said that 80% of your weight loss results are derived from diet, and the remaining 20% from exercise—so you can see how important it is for you to stick with a healthy eating plan.

Here’s Your Guide to Eating Out Healthy…

Appetizers: Appetizers are a great way to start out a leisurely meal, but can also quickly derail your good intentions.

Don’t Order:

Anything fried. Fried foods are a favorite but will do damage that even the most intense workout won’t undo.

Creamy dips. These are filled with fat and usually come with something fried to dip in it.

Bread. It comes smothered in cheese or seeped in butter, and even when it’s plain it fills you up with more carbohydrates than your body needs.

Do Order:

Green salad. Ask for very light dressing and no croutons.

Antipasto. A plate of thinly sliced meats, olives and cheese will start you off with some protein.
Lettuce wraps. These are delicious, protein-filled and low in carbs.
Beverages: Calories in drinks are sneaky because they don’t fill you up. This means that you end up taking in far more calories than you bargained for.

Don’t Order

Regular or diet soda. On one hand you’re drinking corn syrup through a straw, on the other you’re drinking chemicals that cause you to crave sweets. It’s a no-win situation.

Sweet cocktails. Many restaurants are advertising sweet cocktails –resist the urge. Sugar plus alcohol equals loads of unneeded calories.

Sweetened tea. You may feel righteous for ordering iced tea, but if it’s sweetened then you may as well be drinking fully loaded soda.

Do Order

Water. Don’t laugh! Water is the best beverage of all.

Unsweetened iced tea. Don’t ruin it by adding that packet of sugar. Learn to enjoy the natural sweetness to the tea.

Red wine. Stick to one glass, and drink responsibly.

Entrees: This is where the real damage is done. When you order something carb-loaded you leave the restaurant feeling heavy and lethargic—you may not even realize this until you start eating better and experience the light, energetic way you’ll feel after eating a healthy meal.

Don’t Order

Pasta. I don’t care if it comes with red sauce or white sauce, meat or veggies. If you’re trying to lose weight and maintain a lean body then don’t order a plate of pasta.

Pizza. Another dish that has far more carbohydrates than you need. If you’re craving the pizza toppings then simply order those over a salad.

Burgers. If you really want a burger then ditch the bun and the fries, and have your patty wrapped in lettuce.

Do Order:

Lean meat with vegetables. Fish, steak, chicken, take your pick and pair it with green vegetables.

Salad with protein. Ask for very light dressing and make sure you have a nice piece of protein on it.

Soup and salad. Stick with broth-based soups that contain protein and pass on the breadsticks.

If you want to expedite your results then consider working with me on a fitness plan that will turn you into a fat burning machine.

Call or email today—I look forward to hearing from you.

Forget Diets

Have you forgotten how terrible refined sugar is for your body? Despite being well-known as the most fattening ingredient, most of us still eat it everyday! Here’s reminder of why sugar ruins your health:

Sugar contributes to obesity
Sugar suppresses the immune system
Sugar causes hyperactivity and anxiety
Sugar consumption contributes to disease
Sugar interferes with absorption of minerals

Egg White Muffins with Kabocha and Brussels Sprouts

Had enough protein shakes for one day? How about filling up on these delicious Egg White Muffins? The inspiration for these muffins came from a fancy egg white frittata enjoyed at a swanky restaurant. This recipe gives you all the same gourmet flavor with the convenience of a handheld muffin. Enjoy for breakfast, lunch or snack time!

What makes these muffins so fancy? It has Kabocha squash and Brussels Sprouts giving stand-out flavor and texture to the egg whites. Be sure to dice your Kabocha very tiny and to shred the Brussels Sprouts quite thin. Also if you can’t find Kabocha squash then Butternut Squash works too.

Courtesy of

What you need

Serves 12

Non-stick, olive oil cooking spray
2 teaspoons olive oil
1 cup Kabocha squash, peeled, seeded and finely diced
1 cup Brussels Sprouts, finely shredded
dash of sea salt and black pepper
20 egg whites


1. Preheat the oven to 350 degree F. Lightly spray 12 muffins tins with non-stick olive oil spray.

2. In a skillet place the olive oil over medium high heat. Add the squash and Brussels Sprouts and sauté until tender, about 5 minutes. Season with salt and pepper. Remove from heat and cool.

3. In a large bowl whisk the egg whites with a sprinkle of salt and pepper. Stir in the tender veggies. Divide the egg mixture into the 12 prepared muffin tins.

4. Bake in the preheated oven for 18-20 minutes, until the eggs have set. Keep in an airtight container in the fridge for up to 5 days. Enjoy!

Nutritional Analysis

One serving equals: 49 calories, 1g fat, 2g carbohydrate, 88mg sodium, 1g sugar, 1g fiber, and 8g protein.

Call us now for 3 risk-free, complimentary sessions. We include a 30-day guarantee on all of our packages.

Tuesday, October 9, 2018

Here’s A New Perspective…

Here’s A New Perspective…

Do you exercise with the hopes of reaching a specific number on the scale? Or are you wishing to fit into a certain size dress or jeans? While having a goal is great, it will NOT ensure your success.

Consider how many people you know who have had a specific weight that they wanted to reach. You are likely one of them. This number might have been posted up on a sticky note on the fridge, reminding you to watch what you eat and consistently make it to the gym. Maybe this number was updated and recorded everyday, to enforce accountability.

How long did that last? A week? Two weeks? Statistics dictate that it likely didn’t last longer than a few weeks until that “goal number” began to fade from your life. Then you took it down off the fridge, or you stared at it defiantly as you reached for the off-limits food. You began to look at your goal number as an adversary rather than something good.

I’m going to clue you in on a new perspective that may help you when it comes to fitness, fat loss, and achieving any goal. Read on, this one is worthwhile.


This may go against everything you’ve come to believe about achieving a goal, but then, your techniques haven’t exactly been working. The number that you’re hoping to magically be one day doesn’t matter one bit, and here’s why…


Can you remember how it felt the last time that you ate clean, exercised hard and got adequate sleep for a few consecutive days? A feeling of momentum came over you, didn’t it? There was a buzzing in your cells and a rhythm in your pace. You felt alive, you felt sexy, and you felt empowered. Never mind that you weren’t yet at your goal number, you were headed there!

Getting down to your goal weight, and fitting into your goal size, is the direct result of living in that state of momentum for an extended period of time. You see, the momentum can be felt immediately, once you start eating clean, exercising hard and taking care of your health, whereas that “goal number” simply can’t be felt until it is achieved, and so it’s not as powerful a motivator.

My challenge and advice to you is to find the joy of living in the momentum, and keep that momentum going until your goal number is achieved. Focus only on the momentum, not on the number.

Fitness is a way of life. Being lean is a lifestyle. Neither of which can be had by going about it halfheartedly.

You have to become the momentum.

Call or email me today and we will get your momentum started on the exercise program that will reshape your body once and for all!

Here’s Why Sugar Ruins Your Health

Have you forgotten how terrible refined sugar is for your body? Despite being well-known as the most fattening ingredient, most of us still eat it everyday! Here’s reminder of why sugar ruins your health:

Sugar contributes to obesity
Sugar suppresses the immune system
Sugar causes hyperactivity and anxiety
Sugar consumption contributes to disease
Sugar interferes with absorption of minerals

Easy Green Bean, Egg and Quinoa Salad

Here’s a tasty way to eat your green beans – tossed with quinoa, sliced plum and topped with hard boiled egg. This type of salad, where the base is a steamed vegetable and protein is added on top, makes a phenomenally fit meal that will help get you to your fitness goals faster than ever. Enjoy!

Courtesy of

What you need

Serves 4

1 cup cooked red quinoa
2 cups green beans, steamed and cut into 1 inch pieces
1 ripe plum, thinly sliced
2 hard-boiled eggs, sliced
2 teaspoons sesame oil
2 Tablespoons fresh lime juice
½ teaspoon sea salt
ground black pepper


Combine the quinoa, beans, plum and egg in a large bowl.

Drizzle with the sesame oil, lime juice, salt and pepper. Mix well and enjoy!


One serving equals 225 calories, 7g fat, 270mg sodium, 31g carbohydrate, 5g fiber, and 10g protein

Call us now for 3 risk-free, complimentary sessions. We include a 30-day guarantee on all of our packages.

Monday, October 8, 2018

What’s The Deal With Activated Charcoal?

What’s The Deal With Activated Charcoal?

Every once in a while a nutrition trend just takes over the internet. You’ll find it on all your favorite food blogs, fitness gurus will rave about it on YouTube, and you’ll see pictures of it on all your health nut friends’ social media. Right now that food trend is activated charcoal. People are doing everything from adding a scoop to their morning protein shake to making soft serve ice cream cones. So what’s the deal with activated charcoal? Is it just a fad or should you start including it in your diet? Our nutritional counselor discusses:

Friday, October 5, 2018

Asian Chicken Dinner

Asian Chicken Dinner

Serve this flavorful Southwestern Chicken Dinner with a heaping side of dark leafy greens. This is the epitome of a meal focused on protein and fiber. It’s meals like this that will melt off body fat and improve your health and fitness. Enjoy!

Courtesy of

What You Need

Serves 6

1 pound organic, boneless, skinless chicken breast
2 Tablespoons Olive oil
1 clove garlic, minced
1 yellow onion, chopped
2 heads broccoli, chopped
2 carrots, cut in half and then into 2 inch segments
2 heads baby bok choy, chopped
1 zucchini, chopped
1 teaspoon fresh ginger, minced
¾ cup chicken broth (divided)
2 Tablespoons arrowroot starch
2 Tablespoons toasted sesame seed oil
1 Tablespoons ume plum vinegar
1 Tablespoon coconut aminos
1 ripe, organic mango, peeled, pitted and chopped


1. Rinse the chicken and cut into 1-inch cubes.

2. Place the olive oil in a large skillet over medium heat. Add the garlic and onions, sauté for about 10 minutes, until soft. Add the broccoli, carrots and chicken and cook an additional 10 minutes. Add the bok choy and zucchini. After 5 minutes add 1/4 cup of chicken broth, cover, and cook an additional 10 minutes.

3. In a small bowl combine the remaining 1/2 cup chicken broth, arrowroot, sesame oil, vinegar and coconut aminos. Add the seasoned mixture to the skillet, along with the chopped mango, and cook for another 5 minutes, stirring constantly until the mixture thickens.


One serving equals: 243 calories, 11g fat, 675mg sodium, 15g carbohydrate, 4g fiber, and 19g protein

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Call us now for 3 risk-free, complimentary sessions. We include a 30-day guarantee on all of our packages.

Thursday, October 4, 2018

The Six Worst Things You Can Have For Breakfast

The Six Worst Things You Can Have For Breakfast

Breakfast is the most important meal of the day. Not only is it when you get the nutrients to power you through your busy schedule, but eating a healthy breakfast can set a healthy tone for the rest of the day. Not all breakfast foods are healthy though, some can be really bad for you. Here are some foods our nutritionists recommend you avoid putting on your breakfast plate and some healthy options to eat instead:

Tuesday, October 2, 2018

I Heard You Cheat

I Heard You Cheat

…on your diet.

We live in society where food temptations are everywhere. Walk through a store and you’ll see the unhealthy food items displayed front and center. Turn on the TV and you’ll be assaulted with commercials for fattening foods. Open a magazine and you’ll notice glossy pin-ups of sugary snacks. Go down the street and you’ll have restaurant signs clamoring for your attention.

In addition to the abundance of tempting edibles, you also have deeply ingrained positive associations with indulging. You treat tempting food as a reward. You turn to tempting food for comfort. You rely on tempting food as stress relief. You allow tempting food to become a habit.

It’s Your Turn to Win

Temptation doesn’t need to have the upper hand on you anymore. It’s time to fight back using your most powerful asset: your brain.

Your mind is an amazing thing. Once it is made up about something it is nearly impossible to change it.

A Matter of Perspective

Imagine for a moment that you’re peacefully floating down a river in an inner tube. The sun is out, the birds are chirping, and you are having a wonderful time. You feel great about the river because it is making you feel good.

Now imagine that you are in a plane flying over the river. Your eye is immediately drawn to an enormous rocky waterfall. You look up the river and just around the bend is a person floating in an inner tube, having a wonderful time, headed straight for the treacherous falls.

Do you think that after your plane ride you’d be happy to get an inner tube and float down the river? Of course you wouldn’t. You’ve seen that the river spells disaster.

You now have a negative association (watery death) with the river rather than your initial positive association (relaxing fun).

Overcoming temptation is all about building negative associations in place of existing positive ones. Use the 2 steps below to harness the power of your mind to become stronger than any temptation.

Step One: Create a Strong Negative Association with all the BAD STUFF

If cookies and chips and burgers are put on a pedestal in your mind as your favorite things to eat, then you will always eat unhealthy and will continue to gain weight. What do you dislike about tempting food?

It makes you unhealthy.
It causes weight gain.
It drains your energy.
It kills your confidence.
It degrades your quality of life.
It hurts your love life.

Every time that you encounter tempting food items focus on your list of negatives. It’s time to kick those cookies off the pedestal and to put something healthy in its place.

Step Two: Create a Strong Positive Association with all the GOOD STUFF

Now that your mental pedestal has been cleared, put healthy food items on it. Juicy fresh fruit, crispy vegetables and savory lean meats are a great place to start. What do you love about healthy food?

It makes you healthy.
It causes weight loss.
It boosts your energy.
It builds your confidence.
It improves your quality of life.
It enhances your love life.

Immerse yourself into the world of healthy food. Browse the aisles of a natural food store. Walk through a farmer’s market. Bring healthy snacks to work. Clear your kitchen of anything unhealthy.

Using the technique above, you will soon find that healthy food is your favorite food.

And cheating will become a thing of your past.

The Ripple Effect

When you put time and energy into exercise it makes it easier to eat healthy. And when you eat healthy it makes you more likely to exercise.

It’s the ripple effect. When you make positive strides in one area of your life, other areas will soon follow.

Keep in mind that while nutrition is extremely important for fat loss, lasting results are achieved through a combination of both healthy eating and challenging exercise.

Would you like to get that ripple effect started in your life? Call or email me now to begin one of my fitness programs that will quickly transform your body.

Guilt-Free Cookie Dough

Most of the time cookie dough is an off-limits indulgence that you may dip into on a Friday night while watching a movie at home…only to wake up feeling guilty the next day. Sure, you know you should resist, but sometimes you simply need a sweet, satisfying treat.

Enter this exciting new recipe for Guilt-Free Cookie Dough! It has all of the creamy, cookie-dough goodness that you crave without the regrettable ingredients. Instead of butter, flour and sugar this cookie dough treat is made with creamed chickpeas, peanut butter (or almond butter), stevia and a touch of honey.

Just one creamy spoonful is all it will take to convince you that you can have your cookie dough…and eat it too :-)

Courtesy of

What you need

Serves 12

1 (15oz) can chickpeas, drained and rinsed
¼ cup creamy, natural peanut butter or almond butter (no sugar added)
1 Tablespoon honey
20 drops liquid stevia
2 Tablespoons ground flax seeds
2 teaspoons vanilla extract
1 Tablespoon coconut milk
2 cracks of fresh sea salt
¼ cup Lily’s stevia-sweetened dark chocolate chips


1. Combine all of the ingredients, except the chocolate chips, in a food processor. Blend until smooth and creamy. Add more coconut milk if needed.

2. Transfer the dough to a bowl. Mix in the chocolate chips. Enjoy!


One serving equals 197 calories, 6g fat, 25g carbohydrate, 6g sugar, 12mg sodium, 7g fiber, and 10g protein

Call us now for 3 risk-free, complimentary sessions. We include a 30-day guarantee on all of our packages.

Monday, October 1, 2018

Staying Fit As Fall Rolls In

Staying Fit As Fall Rolls In

As seasons change, so do many menus. It's easy to keep eating light and fresh during spring and summer when so many great foods are in season, but as the temperatures dip and fall rolls in, many people switch to heartier fare. For much of the country, things like chilis, soups, stews, and roasts become the norm throughout fall and winter.

Friday, September 28, 2018

Easy Chopped Chicken Salad

Easy Chopped Chicken Salad

This quick and simple salad is a delicious solution to the age-old question, “What’s for dinner?” It’s filled with wholesome ingredients, protein and fiber to enhance your hard-earned fitness results.

Keep these simple ingredients on hand in your fridge and throw this salad together a few times each week to reduce the number of meals you eat out or order in.

Courtesy of

What You Need - Healthy Salad Recipe

Serves 6

For the Salad

2 cooked chicken breasts, chopped
½ cup cherry tomatoes, quartered
1 Tablespoon red onion, minced
½ cup cucumber, chopped
4 cups romaine lettuce, chopped
4 strips, cooked nitrate-free bacon, chopped
1 avocado, chopped

For the Dressing

⅛ cup olive oil
2 Tablespoons lemon juice
1 packet stevia
1 teaspoon crushed garlic
1 teaspoon Dijon mustard


1. Combine all of the salad ingredients in a large salad bowl. Mix to combine.

2. Combine all of the dressing ingredients in a small bowl. Drizzle over the salad and serve.


One serving equals: 218 calories, 12g fat, 189mg sodium, 5g carbohydrate, 4g fiber, and 22g protein

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Call us now for 3 risk-free, complimentary sessions. We include a 30-day guarantee on all of our packages.

Thursday, September 27, 2018

Seven “Healthy” Foods You Might Not Know Are Loaded With Sugar

Seven “Healthy” Foods You Might Not Know Are Loaded With Sugar

Eating healthy can be really challenging. Not just because you have to learn what to eat, but things that should be healthy can be made unhealthy by manufacturers. To help you avoid some of these deceptively healthy foods, our nutritional counselors have made a list of seven “healthy” foods to be careful when buying because they may actually be full of added sugars.