The VERY FIRST THING I recommend someone trying to lose weight is do not drink your calories. Yes, any calories. People hang their heads in sorrow thinking about the alcohol, soda, juice, and crazy coffee concoctions. Believe me, I get and even preach moderation, I understand the "once in a while" mentality. The people I'm mainly speaking to are those 1-2 or more sodas a day people or the beer, and wine every day people. Even fruit juice disguised as "Healthy" Cut it out of your diet. 
This can be hard at first and water can seem so plain, but this will yield you quick results.

Make today the day you Transform Yourself!
Hello fellow Americans.... Well let me tell you about Americans, we want everything right now! We put 1 minute meals together in the microwave, we drive everywhere and arrive in minutes, we use a remote to change our channels, we want our pizzas made and delivered in under 30 minutes! America's diet in "NOW." We live in a "NOW" society and we've thrown patience and endurance out the window.
So it makes sense when people get frustrated when they don't receive instant results from exercise. Exercising is a lifestyle that helps your body and mind function properly, not something you have to drudge through because your Dr. or personal trainer (me) told you that you had to.
I'm big on you Transforming you're whole life, it's in my slogan, but as Americans we just want to look like a movie star today. Well here are a couple helpful tips to bring us back to earth.
1) Realistic Goals: You've heard it a million times I know, but slow and steady really does produce long term results. So what if it takes a year to lose the weight and you want it off in 2 months. If you don't start chances are you might gain 3-5 or more pounds this year and wish you took the time to reflect inside yourself and make these changes.
2) Don't go cold turkey: If you cut out everything in your life that you love you are basically a prisoner. Although this may work for some people it's not a long term solution. Eat a healthier diet, eat less food, take the stairs instead of the elevator, don't pick the closest parking spot etc.... Start today by making gradual "Lifelong" changes in your life.
Become a Patient American, reward your body by giving it the exercise it desperately needs to live a long happy life.
Make today the day you TRANSFORM YOURSELF!

My healthy tip of the day is pack a nutritious lunch when you go to work, or are on the go! It's so easy to hit the fast food restaurants, or grab a snack at the minute mart if you don't plan ahead. You really need to be proactive when it comes to your health and that doesn't mean getting the single cheese burger instead of the double! You need to pack a variety of veggies and fruits, protein such as a turkey sandwich or a hard boiled egg. Get full eating vitamin rich foods not empty calories that don't provide you with proper nutrition. That's called "wasting a meal." Don't waste a meal! Make the most of it, have more energy for your work day instead of that "I just want to fall asleep" feeling you get after a gut bomb type of lunch.
Many people fail eating a healthy lunch and it sets them up for a "who cares" attitude for the rest of the evening. They might justify eating bad the rest of the evening because they failed their "diet" at lunch.
So in summary Plan, Plan, Plan ahead. Don't set yourself up for failure, know how many calories you should be eating and pack your lunch accordingly. Don't be tempted when all the other people around you decide to head to the buffet, I know there is peer pressure out there, but it's time for you to step it up and be the peer pressure. I've had people start working out and there whole office started supporting them and start eating healthier as a result, so stop succumbing to pressure.... Be the positive peer pressure!
Make Today the day you TRANSFORM YOURSELF

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!

Must Read Fitness Facts!
1) 65% of Americans are considered obese.

2) 37% of adults report they are not physically active. Only 3 in 10 adults get the recommended amount of physical activity.

3) 41 million Americans are estimated to have pre-diabetes. Most people with pre-diabetes develop type 2 diabetes within 10 years, unless they make changes to their diet and physical activity that results in a loss of about 5-7 percent of their body weight.

4) More than 10 percent of children between the ages of 2 and 5 are overweight, double the proportion since 1980.

5) One quarter of U.S. children spend 4 hours or more watching television daily.

6) Heart disease is the leading cause of death among men and women in the United States. Physically inactive people are twice as likely to develop coronary heart disease as regularly active people.

HAPPIER NEWS!!!!!!!!!!!

1) Consistent physical exercise, even at moderate levels reduces the risk of obesity, high blood pressure, heart disease, and cancer.

 2) Adults 18 and older need 30 minutes of physical activity on five or more days a week to be healthy; children and teens need 60 minutes of activity a day for their health.

 3) Significant health benefits can be obtained by including a moderate amount of physical activity (e.g., 30 minutes of brisk walking or raking leaves, 15 minutes of running, 45 minutes of playing volleyball). Additional health benefits can be gained through greater amounts of physical activity.

4) Thirty to sixty minutes of activity broken into smaller segments of 10 or 15 minutes throughout the day has significant health benefits.

5) Moderate daily physical activity can reduce substantially the risk of developing or dying from cardiovascular disease, type 2 diabetes, and certain cancers, such as colon cancer. Daily physical activity helps to lower blood pressure and cholesterol, helps prevent or retard osteoporosis, and helps reduce obesity, symptoms of anxiety and depression, and symptoms of arthritis.

You can take positive steps to turn your life around, please start today!

Your life is valuable, make the changes you need to make starting now.

Make today the day you TRANSFORM YOURSELF!



STATS were taken from

The Answer is Yes!!! In fact many consider eggs to be a super food! Let me give you some reasons why eggs are so good for you.

1) Eggs give you boosted energy and improve brain power!


2) Eggs are a complete protein, which means they can help you maintain a healthy weight by controlling the rate at which the body absorbs calories.


3) Brain Development!!!!

Choline, a substance found in egg yolk, stimulating brain development and function. Since it necessary for brain development, but is not produced by our bodies in sufficient amount, a continuous new supply must be provided by our diet. Two large eggs provide the adult with the recommended daily intake of choline.


4) Antioxidants found in egg yoke are linked to better eyesight.


5) Eggs are full of vitamin D which boosts our immune system and strengthens our bones.


6) Eggs can help fight against stroke and heart attack by preventing blood clots, with it's antioxidant selenium.


7) Eggs are great for promoting a healthy pregnancy. Choline is an essential nutrient that contributes to fetal brain development and helps prevent birth defects. Two eggs provide about 250 milligrams of choline, or approximately half of the recommended daily intake for pregnant and lactating women. The unborn baby has a higher IQ when expectant mothers consume 2 eggs per day.


8) A study found that women who consumed at least 6 eggs per week have 44% less risk of developing breast cancer.


9) Eggs contain sulfur and protein which adds to healthy skin and hair!


So have a veggie filled omelet, or boil some eggs for on the go, but don't forget about this inexpensive super food!



People often say, I shouldn't eat foods with carbs in them. WRONG!!!! Carbohydrates fuel our bodies and give us the energy we need so we can live. That being said, not all carbs are created equal. There are simple carbohydrates and complex carbohydrates. When you eat your carbs make sure they are high in fiber, the kind of carbs you want are complex carbs. Vegetables, fruits, and whole grains are what your body thrives off of. The kind of carbs you want to avoid are, white rice and white breads. They might taste great baked in a cake, but they offer little benefit to our bodies. Carbs which are higher in fiber cause our digestive system to work harder which burns more calories to through the digestion process. Complex carbs also keep us full longer by suppressing our appetites.

Try making little changes every day adding more fiber and the right kind of carbs to your diet.


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!


Many People these days are on "special diets" to lose weight. The best thing you can do when trying to lose weight is stick with the same diet for life! Find a way to eat that will promote good health, eat 5 or more fruits and veggies every day. This will give you vitamins and minerals your body needs! Make this your first step, tonight instead of just having a lasagna for dinner have a smaller piece of lasagna with salad and a steamed veggie on the side. make it your job today to find a way to incorporate healthy foods into all your meals! Forget the "health bar" snack and have some nuts and an apple!

 Make today the day you TRANSFORM YOURSELF!