Is a Virtual Race In Your Future?

2020 was kind of a bust as far as competing in races. Most events were flat-out canceled and others transitioned to a virtual event. My cousin's husband was scheduled to run the London Marathon last year and it was postponed not once, but twice and then it went virtual. His course consisted of large loops …

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Birthday Burpee Boot-Camp Bash

I love teaching boot-camp on my birthday and like to incorporate something challenging but fun at the same time.  So for my 54th bday on Monday, I created 2 workouts highlighting my favorite exercise.  The Burpee.    One segment was 5 minutes long, and the second was 4 minutes long.  And yes,  it's a challenging …

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Be ‘Heart Smart’

February is American Heart Month!    Heart disease is the leading cause of death for both men and women in the United States.   The good news?  It is also one of the most preventable.  Here are a few ways you can be heart smart.   Adopt Healthy Habits Eating a healthy diet (lots of fresh veggies, fruits, …

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Create An Environment For Success

Today we're going to give you a few tips to create an environment that supports your health and fitness goals. This environment includes Your Space (your home) and Your People (your support system) and once you have both set up properly it will make your journey easier and you'll be more apt to succeed. Ready? …

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Why You Need a 1-Minute Mood Lifter

When I teach classes in person or on Zoom I need to be awake, alert, have high energy, and be ready to roll. When I'm at my job I often have Zoom calls or meetings and also need to be awake, alert, have high energy, and be ready to lead a meeting or at the …

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Trainer Tip – Build Muscle

Here's a fun fact. If you want to burn calories and torch fat you're better off hitting the weight room (or carving out a few feet of space in your kid's room). Strength training, whether you lift weights, use resistance bands, or your own bodyweight, offers many benefits. Here are just a few: Boosts your …

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The SIP 10,000 Steps Challenge

Last April I launched a 10,000 steps challenge with a goal that participants take at least 10,000 steps every day between April 20-30. I created a Facebook group which was a huge motivator. Members shared pictures of their step trackers, pretty places they were walking and it created a visual story for what we were …

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The January 1st Challenge

Ok, here's the deal. I want you to launch yourself into 2021 with a purpose and an intention that you're moving your fitness goals to the top of your to-do list. The Challenge: Run, walk, or hike 2.1 miles on January 1st. Yeah, I know. It's not a long distance and you could probably do …

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How I’m Exiting 2020

I've written and erased many 'end of 2020' blog posts in the past few weeks. I can't quite figure out where to land. There were tragedies, horrors, injustice, incompetence, an election, and a lot of sadness. There were examples of kindness, strength, integrity, resilience, and communities coming together. I've learned a lot about myself and …

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The January 1st Challenge

Ok, here's the deal. I want you to launch yourself into 2021 with a purpose and an intention that you're moving your fitness goals to the top of your to-do list. The Challenge: Run, walk, or hike 2.1 miles on January 1st. Yeah, I know. It's not a long distance and you could probably do …

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My Top 5: Recipe Sites

I often get asked for recommendations so today I'm launching a limited series "My Top 5". Each post will provide resources and links on topics that might help you along your health and fitness journey. With Veganuary coming up on January 1st, it's the perfect opportunity to start with my Top 5 Recipe Sites, which …

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9 Days of Christmas

This year, the holidays are, shall we say...unique. Remote learning, Zoom meetings, air hugs, virtual birthdays, and self-quarantine are what we're all juggling and then add to it the joy of the holidays. It's. A. Lot. So according to my math (every one of my boot-camp members just spit out their coffee), we have 9 …

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What Not Drinking for 99 Days Did For Me

99 days. No beer. No wine. No liquor of any kind. Zero. Nada. Zilch. I was cold stone sober through Virtual Happy Hours, movie nights at home, a socially distanced Labor Day BBQ with my "bubble", celebrating my daughter's 21st birthday, and finally the 2020 election. And let me tell you that took some restraint. …

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Flip Your State of Being

While we can't always control what's happening around us, we don't have to stay in a negative headspace. Even now, there are postives to glean and I want you to glean the hell out of them. Here's an excercise to help you do just that. Grab a pen or pencil and some paper. Let's go. …

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5 Tips To Eat Better

With so much nutriton info out there, it can be a little daunting. Intermittent Fasting, tracking macros, eating "clean", ditching dairy, following Paleo, Keto or plant-based...it's a lot. So instead of navigating all of that...let's keep it simple and focus on 5 things you can do to improve how and what you eat. All without …

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Who’s Ready for a November Challenge?

Photo by Maksim Goncharenok on Pexels.com That's right friends, we're kicking off November with a brand-new 30 day challenge! Why? Well, hell...it's been A YEAR and I think we can all use some much-needed momentum to tackle the rest of 2020. Will there be tracking? Yes!Will there be accountablity? Yes!Will there be prizes? Yes! You'll …

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3 Tips To Get Your Workout Mojo Back

Happy Friday everyone! Today I want to give you some tangible. actionable tips to get you out of your funk and back on track. I call it my tips for Mojo Magic. Ok, full disclosure I just made that up, but I like it. Photo by Madison Inouye on Pexels.com Tip #1 - Start Today …

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3 Things I Do Every Morning

In the self-help arena, morning routines are touted as necessities and some of them are very simple while others extremely detail-oriented. I've tried various incarnations but have found that if I do just a few simple things, my day starts off on the right foot. But first, coffee. I realize we're dehydrated after a night …

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Workout Rule #4 – Push

Here's what most people are doing wrong with their workouts. They don't push themselves out of their comfort zone. Let's back it up. When you started lifting weights or running, the 10 pound dumbbells felt so heavy and that 3 mile run was exhausting. But after some time, those weights feel like nothing and you …

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I Quit Drinking for 60 Days and This is What Happened

I've been alcohol free (AF) for 60 days. Back in late July I decided to clear the decks.  I'd gotten back on a solid workout plan and the next step was to clean up my diet to remove a few extra COVID pounds that had settled in. And in order to get the best results …

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Celebrate the Small Things

In my  running "career" I  have logged thousands of miles.  I've run 12 marathons, a bunch of trail races, Ragnar Relay races, halfs, 10K's, 5Ks and many, many, many long training runs. And while there's nothing like the feeling of crossing the finish line of a race, I will never forget the feeling I had …

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You Get What You Put In

When setting health and fitness goals, the SMART method is a great blueprint ;  Specific, Measurable, Attainable, Realistic or Relative and Timely.   But there's one more important piece of the puzzle. Pat can I buy a vowel?  I'll take an "e" please.  As in Effort. When setting goals don't forget to identify and quantify how …

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A Yoga with Adriene LIVE Event

I've been doing Yoga with Adriene (YWA) for years.   I found her on a random YouTube search and have been a HUGE fan ever since watching her very first video. She's based in Austin and she's doing a very rare LIVE zoom class on September 18th.  If you love her as much as I do …

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2 Tips to Win Your Day

Does this sound familiar? It's Monday morning and your alarm goes off at 5am.  You lay back for a minute and run through your day.  You've got to workout, make breakfast, hop in the shower, get the kids to Google classroom, get yourself on Zoom and darn, dentist appointments at 4pm. You are overwhelmed before …

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Take a Breather and Watch the Birds

I have a bird feeder in my backyard that sat unfilled of food for a really long time.  I had great intentions and all that when I got the feeder but you know...whatever. At the end of May we were starting to get our backyard ready for an SIP Summer and I pulled the bird …

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Holy Cauliflower! It’s Plant-Stock!

This weekend I'm attending Plant-Stock 2020!  For those wondering what the heck I'm talking about, Plant-Stock is a conference featuring, well, THE rock stars of the Plant-Based universe!  There will be speakers, cooking demos, behind the farm tours (it's held at the Esselstyn family farm in Upstate NY) and more.  I've heard about it for …

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Workout Rule #2 – Be Consistent

So here's a little tip that will help you reach your fitness goals. It's actually just one word.  Consistency.   Here's what it looks like. You have a 4 mile run planned but your Zoom call got moved up so you get out and do a 2 mile run. You get to your 6:30am boot-camp class …

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My Workout Rules – Here’s #1

Let's keep it super simple.  Whatever you do, don't skip your Monday workout, run, walk, yoga class, Zumba, bike ride, swim, etc. Start your week off on the right foot or else you're be playing catch up.  And that kind of sucks. If you're a shift worker or have a job where Monday is NOT …

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Creating Community

While all indoor fitness facilities in California remain closed for the foreseeable future, many people who have relied on their gym-buddies and fitness-friends are missing a huge support system. Which is why ye old Internet and social media can be a very useful tool.   But if you've successfully opted out of Facebook, Instagram or other …

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Yeah, but….

I'm a fitness professional and as such hear "Yeah, but..." a lot.  It usually is in regards to a conversation about health and fitness or about my WFPB eating. "Yeah, but....I don't have the time to meal prep" "Yeah, but....I could NEVER give up cheese!" "Yeah, but...your classes are so early" "Yeah, but...it's easy for …

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How to Make Amazing Salads

I never used to like salads much.  I grew up eating side salads made of cold iceberg lettuce, pale tomatoes and a few nubs of carrots topped with obligatory croutons and 1000 Island Dressing. But now, I love them.  And I have to say, I have learned to make really good salads.  Today I'm going …

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