Have you ever gone out to a buffet and filled your plate 3 or more times then maybe some dessert? Afterwards thinking, was I really that hungry? Did you know our stomaches are roughly the size of our fist? Realistically It doesn't take more than a hand full of food to fill your tummy.

You should never walk away from a meal feeling bloated, stuffed, or exhausted.

Hunger is just your body asking for fuel. Sometimes your body might just be asking for water. When your body is thirsty your brain may send off a "hunger pang" sensation, another reason to keep your body well hydrated!

Your objective needs to be controlling your portion size, your body doesn't need so much food. The only time you should truly feel "Full" is after a big glass of water.



Are you eating just to eat and not for fuel? Every time you head to the fridge or snack drawer ask yourself this:


Am I hungry?

Do I need this food for fuel?

Am I eating just to eat?

Do I eat cause I'm nervous, happy, sad, (Enter Emotion Here).....

Am I really just thirsty cause I haven't had any water all day?




These questions will help your conscience make wise choices instead of eating out of habit.


Make today the day you TRANSFORM YOURSELF!


It's easy to get bored exercising if you are constantly doing the same exercises over and over. You can also put yourself at a higher risk for an overuse injury. You need to switch it up! If all you ever do is focus on cardio, consider incorporating flexibility, balance, and strength training for a more well rounded routine. You might also consider mixing the intensity of your workouts. If all you ever do is jog at a certain pace on a flat surface, try intervals where you pick up your pace for a certain amount of time. Or try a long run up hill. Another nice thing about "switching it up" is we sometimes have crazy schedules and it's nice to get 10 minutes of exercise in here or there. You can't always just take an hour to run. Maybe do 10 minutes of core training in the morning, do some jumping jacks and pushups mid day and do some yoga and stretching in the evening. You need to have a program that you will stick to, but when your schedule suddenly changes have a back up plan!


Make today the day you TRANSFORM YOURSELF!

When we think of dieting, or what I like to call "eating healthy," we often think of what we can't eat. What if we tried to have a more positive spin on the subject of eating healthy. Instead of thinking about what you can't have what about thinking about all the wonderful foods you can add to your meals!
Are you getting 5-9 servings of fruits and veggies every day? That might sound like a lot of veggies and fruit but it's so worth eating. You get vitamins and minerals your body is craving, not to mention tons of fiber! You're also less likely to eat too much because veggies and fruits displace fat in the diet. The health benefits are fabulous when it comes to fruits and veggies over 200 studies link the produce to disease prevention!


Be creative today, find a way to incorporate more fruits and veggies in your life today.

Please give me some healthy ideas, I'd love to hear them!!! Here's one I like to do; Instead of spaghetti with noodles use a spaghetti squash and hide tons of veggies in the tomato sauce, it tastes Great!


Make today the day you TRANSFORM YOURSELF!

How many of you guys are trying to lose weight. Which basically means you want to lose excess fat. One of the most accurate (and annoying) way to do that is to count calories. Well, now if you have a smart phone you can download one of many apps that calculates it all for you. I use "my fitness pal" but there are many options out there. Yes, it still takes some work, but if your serious about losing weight this is a great first step!