Monday, November 2, 2009

The Four Agreements and Your Health!

Don't wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful.
-Mark Victor Hansen

It's never a "good time" to do anything. Everyone is busy, everyone is working or working on something. We all have "to do" lists, errands to run, places to be, people to meet. We're never "all caught up" and thinking "there aren't enough hours in the day" is very common.

This week I want to talk about breaking that pattern! I read a book over the summer called The Four Agreements by Don Miguel Ruiz. I suggest you all pick it up because it's a short book, quick read and filled with very POWERFUL lessons.

How do the Four Agreements apply to you and your health and fitness? I don't watch a lot of TV and I've never sat through a full episode of the Biggest Loser-however, I always hear people talking about Jillian Michaels and I have read one of her books Making the Cut. What I love about Jillian Michaels is the way she digs in with people, to get to the root of why they have allowed themselves to get to the unhealthy state they are in. Figuring out the mental and emotional reasons why people accept defeat in any aspect of life including health and fitness can be a turning point in your fight!

These are the Four Agreements:

1. Be impeccable with your word.
If you set a goal for the week, "I'm going to run x miles", "I'm going to the gym 4x" "I'm not going to eat any cheese this week" hit the goal! Follow through! One of the greatest ways to boost your confidence and self esteem is to say you're going to do something and do it!

2. Don't make assumptions
Although Don Miguel Ruiz goes into a lot of depth with this one, I am going to apply it as follows. Don't assume you can't do something just because a) it looks challenging or b) you've never done it before.

Sometimes I joke and say things like "I'm Italian and Puerto Rican, I'll never be skinny" and maybe I won't be skinny like a contestant on America's Next Top Model but I am skinny for Liz...everything is relative.

I love when client gasps when I show them a new exercise I want them to try as if to say "yea right" but they try it....and many times SURPRISE! they can do it just fine.

Making assumptions about yourself, your abilities, what you can and cannot be is extremely limiting. Break that habit!

3. Don't take things personally
Here's how I would like to apply this to your health and fitness.
Defeat is a challenging thing to deal with. And although you're fully capable of setting goals and hitting them, there will ALWAYS be that day or that week when you just don't do what you set out to do.

There are two ways to handle this.
1. Get upset, depressed and down yourself and use it as an excuse to not do better tomorrow or next week.
2. Give yourself a kick in the butt and say "hey! I'm better than this, get it together and let's do better tomorrow/next week!"

4. Always do your best.
Don't half ass anything. If you only have 30 minutes to work out, work out hard for 30 minutes. If you're in a class surrounded by people more fit than you, don't get discouraged comparing yourself-YOU DO YOUR VERY BEST! The best part about doing what you can, is the exhilaration you feel as what you can do increases.

I know this week's post was a little "touchy feely" and guess what? I'm sorry I'm not sorry.
Taking care of your self means taking care of your whole self, brain, heart, soul included. Sometimes we need mental and emotional checks to be on track to being who we want to be. So think about the Four Agreements as you eat, move and exercise for your health this week.


**by this time next week my website will officially be complete, whoooooo!!! I will still post blogs here, but there will also be a place on the website to subscribe to the blog along with information on personal training, virtual work out programs, monthly subscription programs for total body, circuit and core workouts.

**THRIVE FOR 5! One week left to sign up!! Click the link for more information or contact me at

Monday, October 19, 2009

Your Best Holiday Season Ever!

Are you concerned about Holiday Weight Gain?

Whether it's fact or fiction, mere apprehension about gaining weight around the holidays makes people feel guilty or judgmental about what they're eating and/or drinking which takes the enjoyment out of the season. What's supposed to be the most wonderful time of the year turns into the most miserable time of the year for many.

The reality is...

You have parties to attend with co-workers, friends and family. Crystal Balls, Holiday Balls, Charity events to dress up for. Thanksgiving is the #1 time of year to run into old high school friends in your hometown and everyone obviously wants to look their best on such occassions. Many people arrange to take their vacations to escape the cold of winter and even need to think about putting on a bathing suit!



5-week teleclass starting Monday Nov 9 through Monday Dec 7 @ 8pm.

Thrive for 5 is a collaborative effort of two powerful women Liz DiAlto and Nisha Moodley-with the tools to help you thrive this holiday season rather than just surviving like every other year.

How would you like to learn to navigate holiday parties enjoying food and drinks with the knowledge of how to be smarter about your choices? Imagine leaving these events not feeling bloated or hungover the next day.

How would you like access to 2-3 "exercise of the week" videos teaching you effective and efficient exercises you can do at home or at your gym to put some variety into your workouts (or put some workouts into your life!)?

How would you like to approach Jan 1 feeling and looking better than you ever have going into a New Year, rather than working your way out of your usual holiday funk?

Have you ever spent 5 hours....



on the couch watching movies/an all day TV show marathon?

napping on a rainy day?

Then you can DEFINITELY spend 5 hours (1 hour long call once a week for 5 weeks) learning how to thrive this holiday season and start off 2010 as a better version of yourself!

Here's what's included:

* 5 one hour conference calls & call recordings

* E-mail support for your questions

* Educational handouts & worksheets

* 2-3 effective & efficient exercises per week (video tutorial)

* Introduction to core conditioning

* Healthy holiday recipes

* Membership to a private facebook group

* 15% off Liz and Nisha's professional services

* BONUS: 6th call ($100 value) FREE when you pay-in-full by Nov. 9th!


Mondays, 8-9pm

Nov 9 - Dec 7 (6th call on Dec 14th)

Not sure you can commit to every call? Listen to the call recordings anytime!

Course Investment:
$237 (a $500 value!)
Save more!
Sign-up with a friend and pay only $197 each!

Payment Options:
Pay-in-full by November 9th and receive a Bonus 6th Call FREE!
Pay1/2 at registration and Pay1/2 30 days later


About the Teachers:

Liz DiAlto is a certified personal trainer through NASM, certified Spinning instructor and teaches Total Body/Core conditioning, Circuit Training and Small Group training classes that she designs at NYSC. Liz works with clients privately one on one, in pairs or small groups and provides virtual customized training programs for clients with extremely busy schedules who can't meet in person or at a health club. She is currently studying to become a Certified Strength and Conditioning Specialist through the NSCA. Liz is passionate about showing people what they are capable of and helping them find personal strength and beauty through fitness.

"It is without hesitation that I recommend Liz. I'm in my mid 30s and was looking to tone my upper body and core area. I work out often and I'm in decent shape, but was never able to see results or feel good about my workouts. Liz was able to teach me new and effective ways of excercising while taking the time to make sure I understood which muscles I was targeting. Liz is a lot of fun, she keeps it exciting and keeps me interested. She is very good, energetic, kind, knows when to talk and when not to talk, she's patient and she's smart. What I learned from Liz I will take to the gym for years to come!" -Larysa Z

Nisha Moodley is a Holistic Health & Nutrition Counselor, certified by the American Association of Drugless Practitioners (AADP). Nisha's training bridges eastern and western philosophies of health and healing; a truly holistic approach. Nisha performs individual and group health and nutrition counseling, conducts cooking demonstrations and leads nutritional workshops and lectures. Her mission is to help others heal themselves and live with balance and passion, while creating a healthy planet for all.

"Working with Nisha made me a more active participant in my own well being. I see a bigger picture with regard to my health and I'm making better decisions every day because of it. Examining the correlation between food and mood and learning to deconstruct my cravings/addictions were two of the most eye-opening things we worked on. Nisha is patient and extremely knowledgeable. Working with her really changed my life."

Colin, age 28, videographer

Where are you going to be January 1, 2010? Looking and feeling better than ever or unbuttoning your top button because your pants are too tight?

**Want to qualify for FREE registration? Get 5 friends to sign up and your class is FREE!!**

Join Solo

Join with a Friend
Friend's Name

Joining Solo

Joining with a Friend
Friend's Name

Friday, October 16, 2009

Thrive for 5!

I have found no greater satisfaction than achieving success through honest dealing and strict adherence to the view that, for you to gain, those you deal with should gain as well.
Alan Greenspan

This is a great quote, and believe me-Alan Greenspan means gain in a positive way-not gain weight!

Do you have a love/hate relationship with the holidays?

You LOVE...
Eating, partying and catching up with friends, family and co-workers.

You HATE...
Putting on 5-10 lbs between Halloween and New Years.

You LOVE...
All the delicious food and holiday drinks like egg nogs, ciders and etc.

You HATE...
Having to buy "fat pants" and putting away your "skinny jeans"

I could go on and on but you know the story...too many people let themselves go over the holidays, overindulge at all the parties and events and go into the New Year with a resolution to lose the 5-10lbs they just gained.

Have you ever though about how it would feel New Years Day to know you didn't gain 5-10lbs, and for your resolution to be to get in better shape and IMPROVE your health and fitness level RATHER THAN just trying to undo all of the holiday damage?

This holiday season I'm teaming up with Nisha Moodley, health counselor for a 5 week teleclass called "THRIVE FOR 5!" Get out of survival mode this holiday season and THRIVE! We're going to teach you how to:

*make smart choices at those holiday parties

*enjoy yourself, not deprive yourself-but in a way that won't have you resolving to trade in your spare tire come January 1

*fit in easy and effective exercises around shopping, socializing, cooking, preparing, entertaining and etc.

*stay committed and motivated to avoid holiday blues.

*make your own personal entertaining endeavors more health conscious BUT STILL delicious and satisfying for you and your guests!


Thursday, October 8, 2009

Mental Health, Skip Voice Automated Dialing Systems!

Today I was stuck on hold with a voice automated dialing system. The kind you speak to and then usually says things like "I'm sorry did you say..." and it's usually NOT what you said. I just wanted to speak with a human and NONE of their menu options were what I was calling for-I ended up hanging up in frustration, my problem still in tow.

After posting an angry status on Facebook about it a friend of mine offered this link as a solution:

It's a listing of most businesses and the short cuts to navigate through their voice automated systems. It's a beautiful thing so I thought I'd share it with all of you because the rage induced by those irritating systems can't be healthy :P

Tuesday, October 6, 2009

Did You Know?

The beauty of writing a blog about health and fitness is that people are constantly forwarding me useful ideas and articles. I cannot attest to the complete accuracy of the information below however, even if only 85-90% of it were true it's still pretty eye opening. It is so EASY to drink more water, and it has SO MANY health benefits. Check it out...

Water or Coke?

Very interesting


#1. 75% of Americans are chronically dehydrated.
(Likely applies to half the world population)

#2. In 37% of Americans, the thirst mechanism is so weak
that it is mistaken for hunger.

#3. Even MILD dehydration will slow down one's metabolism as 3%.

#4. One glass of water will shut down midnight hunger pangs
for almost 100% of the dieters studied in a University of
Washington study.

#5. Lack of water, the #1 trigger of daytime fatigue.

#6. Preliminary research indicates that 8-10 glasses of
water a day could significantly ease back and joint pain
for up to 80% of sufferers.

#7. A mere 2% drop in body water can trigger fuzzy short-term
memory, trouble with basic math, and difficulty focusing on
the computer screen or on a printed page.

#8. Drinking 5 glasses of water daily decreases the risk of
colon cancer by 45%, plus it can slash the risk of breast
cancer by 79%., and one is 50% less likely to develop
bladder cancer. Are you drinking the amount of water
you should drink every day?


#1. In many states the highway patrol carries
two gallons of Coke in the trunk to remove blood from
the highway after a car accident.

#2. You can put a T-bone steak in a bowl of Coke
and it will be gone in two days.

#3. To clean a toilet: Pour a can of Coca-Cola into the
toilet bowl and let the 'real thing' sit for one hour,
then flush clean. The citric acid in Coke removes
stains from vitreous China

#4. To remove rust spots from chrome car bumpers:
Rub the bumper with a rumpled-up piece of Reynolds
Wrap aluminum foil dipped in Coca-Cola.

#5. To clean corrosion from car battery terminals: Pour
a can of Coca-Cola over the terminals to bubble
away the corrosion.

#6. To loosen a rusted bolt: Apply a cloth soaked in Coca-Cola
to the rusted bolt for several minutes.

#7. To bake a moist ham: Empty a can of Coca-Cola into
the baking pan, wrap the ham in aluminum foil, and bake.
Thirty minutes before ham is finished, remove the foil, allowing the drippings to mix
with the Coke for a sumptuous brown gravy.

#8.... To remove grease from clothes: Empty a can of Coke
into the load of greasy clothes, add detergent, and run
through a regular cycle. The Coca-Cola will help loosen
grease stains. It will also clean road haze from your


#1. the active ingredient in Coke is phosphoric acid.
It will dissolve a nail in about four days. Phosphoric
acid also leaches calcium from bones and is a major
contributor to the rising increase of osteoporosis.

#2. To carry Coca-Cola syrup! (the concentrate) the
commercial trucks must use a hazardous Material place
cards reserved for highly corrosive materials.

#3. The distributors of Coke have been using it to clean
engines of the trucks for about 20 years!

Now the question is, would you like a glass of water?

or Coke?

Wednesday, September 30, 2009

I've been hyping it up for two months it is!

An Idea is born: After a few weeks of training most clients say things like, "I never would have thought to do some of these exercises on my own" or "I never would have figured out to combine these movements"... and I remind them that trainers are professionals in their field just like anyone else. Can you do your taxes on your own? Sure, but you'll get a lot more money back if you go to an accountant. Can you try to fix your own car? Sure, but it's usually a better idea to see a mechanic. Same thing goes for fitness, can you lose weight, tone and hit your other goals working out on your own? Sometimes, but you get better results when you work with a professional.

After hearing sentiments along the lines of, "I wish you could be my trainer" from friends and family outside of the Hoboken/NYC area one too many times...

and considering the decline in disposable income for many people due to the economy...

I came up with a solution to give everyone easy and affordable access to personal training!

: Distance/virtual training. In the past when someone asks for exercise suggestions or a client moves away or someone gets stuck at work and can't make their session I've designed workouts for them to do on their own time. The feedback I get for these workouts is always positive.

Recently my client Kelli texted me after the workout I sent her and said, "It's good to know you can still torture me from the comfort of your own home" (obviously in the most positive sense of the word torture).

So I'm adding this service to my menu.

How it works: these will be customized programs depending on the individual client's needs. Most people can identify with one of the following profiles:

#1 Proficient workout skills, has probably had a trainer in the past, is knowledgeable of the proper performance of squats, lunges, push ups, planks, side lunges, deadlifts, and various upper body weight bearing exercises. Has access to a gym or the following equipment at home (bare minimum): dumbells, resistance band (s), mat, stability ball

#2 This client is similar to profile #1, only with less working knowledge of exercise. Therefore, their custom package also includes video tutorials for properly performing exercises to ensure safety.

Knowledgeability of exercise aside, this client prefers a greater level of interaction with the trainer and invites me into their home via video chat (whichever service, skype, google video chat, ichat or etc-the client prefers). The session is conducted as a normal session would be in person. The main benefit is that the client is not flying solo with just a workout and their own discretion. I'm right there to remind them to activate the core, squeeze the glutes on the way up from a squat, pull the shoulders back and etc.

# 4
This client would love to experience the benefits of client profile #3 but our schedules just don't coordinate. As a means of still giving the client a higher level of interaction, I still walk the client through their workout via video-it just won't happen in a live chat setting. The workout is posted privately on youtube giving only myself and the client access to it.

What's in this for you? As the program is still in its incipient stage I need a few guinea pigs! Sign up to to be one of my first virtual training clients and receive 25% off your custom package.

We build your package from the following options:

1) Initial consultation call 30-45 minutes to discuss health history, goals and needs so I can design your program


2)Initial consultation via live video chat 45 minutes to 1 hour
to discuss health history, goals and needs and perform movement assessments so I can design your program

1)2-5 workouts emailed to you per week

2)2-5 workouts emailed to you per week PLUS video tutorials on performing the exercises

3)2-5 complete video workouts uploaded on youtube for your private viewing each week (great option for those who will be working out from home and not the gym!)


4) 2-5 live video chat sessions per week

Clients who train via live video chat will have the opportunity to ask questions and give feedback at the end of every session. Those who receive emails or video work outs will be able to schedule a 15-20 minute consultation call with me each week as needed. The point of these calls is to create a dialogue between you and me to answer your questions and make adjustments so I can help you progress.

Will vary depending on the clients and which options they choose.

To get the ball rolling, I'm offering a few "TRY ME OUT" packages for the month of October:

#1 Live video chat package:
Initial consultation live video chat, 2 live sessions per week and either weekly consultation calls or chats (for a total of 8 live sessions and 5 calls/chats)

for $506 instead of $675
for savings of $169

#2 Email/call only package:
Initial consultation call, 2 workouts emailed per week, and a weekly consultation call (for a total of 8 workouts, and 5 calls)

for $262 instead of $350 for savings of $88

#3 Sampler package:
Initial consultation call or live video chat
2 email workouts
1 live video chat workout
2 consultation calls

for $169 instead of $225 for savings of $56

#4 Two week trial:
Cut any of the above packages in half and just try it out for 2 weeks!

**all clients are welcome to email me at no extra charge throughout the course of the week with miscellaneous program related questions
**check payments can be sent in the mail and credit card payments can be made via paypal

CONTACT ME TO SIGN UP: OR (215) 499-7786

I recently outsourced my website design overseas (as it's way more work than I ever imagined!), and you can expect to see that up and running by November.

Thank you all for the comments, feedback, support and in some cases inspiration!!

Monday, September 21, 2009

Aaaand, we're back!

Helllloooo! I hope everyone enjoyed the end of the summer as much as I did. I appreciate some of your calls and emails asking what was going on-no! I did not abandon the blog, just took a little hiatus. Just like many of you who are getting back into a normal routine now that summer is over so am I so you can count on weekly/biweekly posts moving forward :)

Today I'm going to share two amazing females with you!

The first is Nisha Moodley a Holistic Health Counselor/Reiki Master who operates out of downtown Jersey City. Nisha is warm and friendly but more importantly extremely passionate about what she does. I know many of you work out and hit the gym hard but still aren't seeing the results you want, or in some cases feeling the results you want. Nisha has the training and ability to help you create a better relationship with food and identify how to live a more salubrious lifestyle. Check out her website!

The second is Janet, my first bride-in-training. In a recent email a few weeks after her wedding Janet wrote,

"I did want to tell you that I got several compliments on my back and arms during my wedding... ..all thanks to you!! In fact one of my friends said, "You looked like you got into sick shape for your weddding". How great is that!!! "

I share Janet with you for a few reasons. Primarily to motivate and inspire you because who wouldn't want to feel like that and get compliments from their friends about how great they look?! Because of her busy schedule as a pharmaceutical sales rep driving all over NY, NJ and PA Janet was only able to train with me once a week-sometimes for only 30-45 minutes. I know many of you have very busy schedules and often use that as an excuse to not put in the time your body deserves whether it's in terms of eating properly or exercising. More than likely the real issue is not a lack of time, but a lack of commitment and self discipline. I believe we always have time for things that are important to us-it's just a matter of making the time. Why did Janet look amazing in her wedding dress? Her self-discipline and work ethic. Aside from the work we put in together Janet was in the gym 4-5 days/wk on her own whenever she could find time to squeeze in a run, some cardio or some exercises she learned from our sessions. Put simply-she chose to make it happen and you can too!

Look at those arms!
And the back! No unsightly bulges in that dress :)

The week before her wedding during the last fitting the tailor told her to eat pizza all week becaues they'd already taken the dress in 3x! Congratulations Janet!
So...what can you take from the post this week? Make time for what's important to you! If you're not satisfied with how you look and feel-make a choice to change, there are 30 something posts in the archives if you need ideas on what to do.
Don't feel like scrolling through the archives for ideas? Need more specific personalized help? (read: would you rather just have someone do the work for you? :P) Stay tuned, solutions for that to come later in the week!

Questions? comments? Ideas for future posts?

Sunday, August 23, 2009

Activity Alert!!!

Last week I met a really friendly woman named Heidi who was asking if we had a bulletin board to post information to members about rental properties/vacations/activities and etc. While we do not have that at the gym I figured the blog would be a good spot for that.

Here's her link:

It's a beautiful townhome in UT, and there are a TON of things to do in the area.

If any of you have any similar information that you 'd like to share feel free to send it to me-I'm happy to promote anything that encourages travel and activity :)

Monday, August 17, 2009

More Delicious Healthy Snacks/Foods

After going to a body building competition in Vegas at the end of July and seeing all these ridiculously tight and sculpted bodies I was motivated to step up my game and eat healthier. First things first, I stopped eating carbs other than fruits, veggies, oatmeal and rice, second I stopped eating cheese. I know what some of you are thinking, "But I looooove cheese!" Do you love your belly fat too? Now, I am not saying "hey everybody I did it so you should too." I'm also not saying I'm never going to eat bad carbs or cheese ever again (Every once and a while a slice of pizza or a burrito is inevitable ;) ) But I am saying, think about it. If you're not willing to cut these things out completely, at least consider reducing your daily/weekly intake of these foods. I promise you will notice a difference in how you look and feel pretty quickly.

So! Here are some RANDOM ideas for DELICIOUS foods and ways to prepare your food that are extremely enjoyable and will assuage the absence of bad carbs and cheese in your daily life :)

1. Black bean and mango salad-I cannot take credit for this, my awesome soon-to-be roommate Maria introduced me to this at the beach last month.
Black beans (rinse them off if canned)
diced mango
chopped red onion and your favorite peppers (red, green, yellow, orange...yummm)
cilantro to taste
garlic to taste
lime to taste
*diced tomato optionial

How to eat it...
Over a green salad solo or with chicken or steak
I cooked a chicken burger this afternoon and topped it with this salad-AMAZING!
If you're not cutting out the bad carbs you can treat it as a salsa with chips

2. Healthier twist on veggies and dip...ditch the creamy based dips for some hummus
dip broccoli, peppers, carrots, cucumbers or etc in hummus, I recommend Sabra, it's my favorite

3. Walnut oil...I recently read an article that talked about Walnut and other nut based oils being better for cooking because of the way they respond to heat-while olive oil is better for dressings and other room temperature recipes. I am always an advocate of diversifying any diet and trying not to eat or use the same foods/ingredients more than once a day or everyday for that matter. Remember, in every context the body needs change.

4. Turbo broiler!!! Years ago I got one of these as a gift-probably one of the best gifts I ever received. I get annoyed when I bake or sautee meat or fish and it comes out dry. My cooking skills apparently are not developed enough to figure out how to stop this from happening. But I don't need to because the turbo broiler does it for me!!! It may take a little longer than cooking things on the stove-but the juiciness of the food is totally worth the wait.

5. Hard-boiled simple we sometimes forget. Inspired my friend Sandy I started hard-boiling some eggs in the beginning of the week and leaving them in the fridge (she recommends soaking them in cold water so they cool faster, and peeling them before storing them in the fridge in a ziploc bag). Easy snack and full of protein. If you're watching cholesterol ditch the yolk! Another benefit is that they are easily transportable for those of you on the run.

6. Adobo...makes everything taste better :) You can find it in the international foods aisle at the grocery store. It comes in a variety of flavors and there is a "light" option that's lower in sodium. Lots of time when dieting or eating healthy we settle for less flavor in our foods as well. A little spice never killed anyone, but savory foods ameliorate the dieting/eating healthy resentment we sometimes feel.

*Note if Adobo isn't your thing spend a little time in the spice aisle at your grocery store and try out a few that sound good to you. Last time I was in A&P I was taken aback by all the options and flavors! Sprinkling a little spice usually adds fewer calories than most marinades just pay attention to the sodium because some spices have salt mixed in.

7. Non-Dairy milk options. There are lots of options when it comes to milk that do not involve cows! I have a predilection for almond milk (great in protein shakes, oatmeal and cereal) but there are also other nut milks, soy milk, hemp milk and etc. Click on "non dairy milk options" above to check out the options. Some come sweetened or unsweetened, plain, vanilla or chocolate...and still offer a good amount of protein and healthy dose of fat.

8. Protein Pancakes! This is not the worst source of carbs if you buy whole wheat pancake mix. Follow the normal recipe (feel free to sub egg whites for real egg if you like and any of the above milk options for regular or skim milk as well) and I like to throw in a scoop of vanilla protein powder. If you want to get really creative here are some other delicious add in options:
apples and cinnamon
oatmeal and cinnamon

While they can be tasty enough on their own if you MUST have syrup opt for a lite or sugar free choice for less calories :)

9. Egg White Frittata. I have to thank my mom for this one she made it for me when I was home last weekend! Takes 20 minutes and it's delicious.

Directions: Coat a pie dish with non-stick cooking spray or olive oil.
Pre heat oven to 375
Mix ingredients in pie dish
Bake for 20-25 minutes or until egg is thoroughly cooked

Ingredients (these are only my suggestions, you can vary according to your taste)
Egg Whites
Fresh Spinach leaves chopped
Diced tomatoes
chopped onion
low fat or fat free cheese is optional
garlic powder and oregano to taste

*not a fan of spinach? sub broccoli or peppers

10. Baked Sweet Potato Fries. My mom was on fire last weekend, she introduced me to this one also (via my Aunt Nancy). This one is also extremely easy and DELICIOUS! Low maintenance + healthy = ideal combination :)

Peel sweet potato and chop into slices (any length is fine, I prefer about 1/4" thick but that's totally up to you)
Toss the slices in a bowl with olive or canola oil
*Salt and pepper or other spices optional
Bake at 400 degrees for 20 minutes or until browned

**The trick, be sure to flip them at 10 minutes

Do you have any particularly healthy ways of preparing foods? favorite recipes? or other "go to" products for eating well? Share them with us by commenting or emailing me at

Thursday, August 13, 2009

NO EQUIPMENT NEEDED! Cardio/Sculpting Workout

I can't take credit for this workout, I found it in SHAPE magazine.
I'm posting it because I know many of you are busy and look for things to do at home that don't involve going to the gym...or some of you are always looking for those "in front of the TV" exercises. This is perfect for that!

*Note: RPE = rate of perceived exertion. It means on a scale of 1-10 how hard you feel like you're working. As your fitness level increases, your perception of how hard you're working will too. What does that mean? if you keep up the good work, in a month or two your current 8 will only be a 5-6. Yessss!

Time Activity RPE
0-3 minutes march/walk 3
3-5 Jumping Jacks 4
5-7 Run 7-8
9-10 Lunges to front kick 6-7
10-20 repeat mins 5-10 2x 6-8
20-21 push ups 5-6
21-23 Run 7-8
23-26 repeat mins 20-23 5-8
26-30 march/walk 3

*had a little trouble w/ formatting on this one, sorry the last column isn't perfectly lined up. If you can't figure it out email me at and I'll send you a word document that is lined up!!

Friday, August 7, 2009

Thoughts, promotion and HELP!

Wanted to use the blog to promote some things that are going on, people I enjoy, businesses and causes I believe in and get your help brainstorming a name for my new website coming this month!

*****I'm trying to come up w/ a name for my new website. This will be my website for years to come so I want it to be a memorable name. It should be fun, fitness related, maybe or maybe not include my name. Here's what I've come up with:

I need thoughts, suggestions, ideas...share youre creativity with me please!!!

*****Whether you're a NYSC member in Hoboken or Jersey City or not everyone should know about Ride For Reagan. Julie Huggins is the Fitness Manager at NYSC Hoboken North and has been working diligently to raise money for her niece's college fund. Julie herself is an awesome, positive person to be around, she's super helpful, extremely fit and knowledgeable about fitness. While pregnant with her niece Reagan her big sister Robin was diagnosed with cancer-Reagan had to be delivered very prematurely and luckily made it and is now 12 years old. Julie's big sister Robin however, was only around to enjoy one year of Reagan's life. From now until Aug 15 we're collecting donations at NYSC for Reagan's college fund. Even as little as $10 is appreciated!!

Many of you are familiar with my knife selling background. While working for Cutco I was fortunate enough to work with some of the most amazing people I've ever met a few of whom started a non profit organization called Front Row Foundation. Their mission is to help people with terminal illnesses live life in the front row. They organize opportunities for people of all ages with terminal illnesses to be in the front row for their favorite sports team, singer, show and etc. These people often get to meet some of the athletes or celebrities during the event and it's a true gift to be able to forget about their illness, pain and suffering for one day and LIVE LIFE IN THE FRONT ROW.

How can you help? check out the site, there are fund raising opportunities and events to participate in one of which is the Atlantic City Marathon coming up Oct 18.
If you're a runner, or racer of any kind (5K's count too!) and you don't have a cause to run or race for, consider making the Front Row Foundation your cause. Go to for more details.

******I put up this video on my facebook today b/c in speaking with some close friends, family members, NYSC members I've been feeling lately like a lot of people are "in a funk" and some of you have even used those words to describe yourself. This commercial is about getting up just one more time than you get knocked down-which is a great way to think about it because we're all constantly getting knocked down.

Now, sometimes it takes more than a video to get back up. When I was struggling myself back in January after a tough break up and my grandfather passing I needed more than just myself to get back up and I sought the help of a life coach. It may or may not be for you but I have to say it's definitely one of the best investments I've ever made. So if you're in a little bit of a rut, and even if you're not-if your life is going amazing right now and you want to take it even higher check out my coach: Jon Vroman

Last but not least a few other sites that motivate and inspire me regularly:

Monday, August 3, 2009

We've covered a lot of's time for some HOW

Sometimes people ask me what I do when I'm not training clients or teaching classes. Other than catch some sun at the pier in Hoboken 8) I read voraciously to pick up ideas for the blog, my clients and future writing endeavors.

The two ideas I want to share this week are not about what to eat but how you actually eat your food.

I came across this in Glamour Magazine (please note, I do not advocate any and all health and fitness tips from magazines, but I did like this one!)

"Eat with your opposite hand"...why? because it slows you down and requires more concentration. Many of us are constantly rushing around or have the tendency to eat our food too quickly which can result in overeating because we don't give our bodies the time to realize we're full. Slowing down when we eat is a great way to do this-so give it a shot, grab that fork with the wrong hand next time you sit down for a meal! (I have to imagine you'd probably burn a few extra calories laughing also because this is bound to be a little awkward :P)

"Savor your food"...This idea is taken from a book called The Nutrition Solution by Harold J. Kristal, D.D.S. and James M. Haig, N.C.

Many of us love eating and enjoy the way our food tastes but we don't actually take the time to fully enjoy it. A lot of us eat in front of the TV or even standing at the counter, we grab things to go, eat in the car, while we're walking or multi-tasking in other ways. The Nutrition Solution talks about enjoying everything about your food-taste, colors, textures and aromas. Try to eat in a calm, relaxed atmosphere-obviously you'll enjoy the food more-but also which may come as a surprise to many of you as it did to me-this will also increase your body's ability to digest it. If you're on the run, stressed out or in a hectic environment you won't derive the maximum benefits of the foods you eat. Think of meal time as a time to slow down-eat slowly, chew the food thoroughly, which also helps digestion (don't just wolf it down between meetings or tasks). Savor your food, and take some time to appreciate it-not just the food itself, but that you're even lucky enough to have it!

Is this realistic for every meal of the day? Maybe not-but can we find time to slow down for 1-2 meals a day to more thoroughly enjoy nourishing our bodies? I think so! So if you forget everything you just read remember these two things when it comes to eating: slow down and enjoy!

Monday, July 13, 2009

Healthy Happy Hour!

Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity

This week's post is inspired by 3 things.
1. a few girls from my small group training class who suggested a "smelly dinner" (meaning we go out to dinner after class straight from the gym one night) Thank you Arielle and Kristen!
2. a group of girlfriends I met through salsa who really stick to things they can do together like classes.  Thank you Andie, Lanette and Sandy!
3. an article in Women's Health that suggested
 adding a social aspect to working out would increase the likelihood that people would stick to it.

So here's the idea...HEALTHY HAPPY HOUR!
Once or twice a week why not forego a real happy hour that often includes binge eating and drinking for a healthier version?

Many of you have friends who also work out, probably even at your own gym-and if you don't belong to a gym I bet you could find people you know who would like to walk, run, hike, go for a bike ride, play some recreational sports or etc with you.

Pick a night to meet up at the gym, or at a place where you can do any of the above activities to get in some exercise then either go out for a healthy dinner or host one at someone's house.  You can:
a) take turns finding a new spot with healthy options on
 the menu
b) take turns cooking a healthy meal (it's summer, there are a ton
 of great options. For example-you can grill or make an awesome salad since so many great fruits and veggies are in season right now.  Click here for a list provided by the CDC)

Suggestions for healthy summer meals at home:
*Grill up some shish kabobs-get the wooden skewers at 
the supermarket and load them up with your favorite meat, poultry, seafood and color it up with your favorite vegetables.  Peppers, onions, mushrooms, zucchini, cherry or grape tomatoes are a great place to start.
*Fajita salad-grill some chicken, steak or shrimp, season some 
peppers and onions, if you don't eat meat or fish black, red or pinto beans are a great source of protein in lieu of meat or fish, dice up an avocado, add tomato if you like it or even some salsa and toss.  There are so many flavors going on you don't even need dressing!
*If you're not a fan of salad throw that mix over some brown rice for your own version of a "naked burrito" (minus the tortilla)
*Think "protein and a vegetable" at dinner time...there are so many was to prepare any of your favorite meats, fishes, tofus and veggies.  Try out a new spice or seasoning, switch up your combinations, test out something you never thought you'd like (I didn't try asparagus until last summer and now it's my favorite vegetable-thank you Molly Keane!)
*If you love seafood check out these cedar grilling planks, they're especially amazing for salmon.  If Williams-Sonoma is a little out of your price range they have them on Amazon too!

I'd love comments and your ideas if there are any dishes you love to cook up in the summer that fall into the category of "healthy"...please share :)

So grab a few friends, pick a good night and think about how good you'll feel after putting in a workout and nourishing your body with a healthy meal...

 INSTEAD of downing dollar beers, $3 martini's or mixers, and bar menu appetizers