Tips of the week

Tips of the Week

TIP: Sit Less. Move More. More Often.


couch potato3Big Difference between Exercising Too Little and Sitting Too Much
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TIP: Change your body composition and rev up your metabolism by growing more muscle with resistance, or strength, training.

jen & client blog 44-lightened

How can I keep from regaining weight?
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TIP: Avoid portion distortion: right-size your plate, read nutrition labels, and keep it simple when dining out.

Eschewing the Fat. Part III: Portion Distortion
Posted on March 28, 2016

TIP: Older does not have to mean fatter: ward off weight gain through (un)magical thinking.

Eschewing the Fat. Part II: Metabolism and Aging
Posted on January 28

TIP: Beat belly fat by … wait for it … eating right, moving more, and building muscle.

Eschewing the Fat. Part I: Bye Bye Belly Fat
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TIP: Ready to make a change? See where you’re at first and go for the “low-hanging fruit.”
seasons treeTo Every Change There is a Season
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TIP: Hate “exercise”? Then burn it with something you love.
sf-me-in-kayakInto the Woods … and the Water
Posted on September 3, 2015 
TIP: You can take it with you—even on vacation!


Even If You Go On Vacation, Your Exercise and Nutrition Goals Don’t Have To

Posted on July 27, 2015

TIP: Use Exercise, not food, to wind your way through adversity.

elly & roger with their master

In Her Own Words: Loss and eating through it—or not!

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TIP: Circuit training offers a total body workout and can give you great results in less time.

blog-36---43Try Circuit Training for a Great Total Body Workout!

Posted on May 24, 2015

TIP: When it comes to nutrition, don’t focus on a single nutrient group; rather, get “real” and balanced about food.
image credit:

Cholesterol, Fats, and Salt–Oh My! What’s What and What Matters
Posted on May 8, 2015

TIP: Choose SMART goals (specific, measurable, action-based, realistic, and timely) to reach your health destination step by step—otherwise, you may trip yourself up by needlessly biting off more than you can chew.

pick-a-card-2-less-croppedPick a Card, Any Card

Posted on March 26, 2015

TIP: Be good to your knees

13757790-female-knee-pain-credited2Fitness “hinges” on your knees
Posted on February 3, 2015

TIP: When you dine out, ask to have it “your way.”

menuHow to Dine Out and Not Tear the Roof Off Your Diet
Posted on January 10, 2015

TIP: Keep it simple, and make the easy choice the healthy choice.

Casa Faya LobiMy family and I spent Thanksgiving week in the jungle
Posted on December 18, 2014

TIP: Want to be successful with your nutrition and fitness goals? – be consistent (like Elly).

ellytransparencyWeb_crop-rightElly: In her own words
Posted on November 2, 2014

TIP: Vary your workouts: Include low moderate and high intensity cardio + resistance training and build metabolism while you fuel your fat burning furnace.

blog 29 ice cream cone 123rfWhat causes the body to burn fat?
Posted on October 9, 2014

TIP: Your body wants to be healthy—go with it.

123rf-straight-arrowAnniversaries—my personal journey to better health
Posted on September 6, 2014

TIP: Focus on fitness rather than weight and enjoy the journey why doncha?

life signsBuilding a New You, Step by Step
Posted on August 24, 2014

TIP: Interval trainingshort bursts followed by equivalent recovery periodcan give you good “bang for the buck” in terms of calorie burn, fitness level, and time spent working out.

HIITStalled in your weight loss or fitness goals?-Interval training can help you bust through plateaus!
Posted on June 29, 2014

TIP: Take water with you everywhere you go.

Water Water Everywhere—So why aren’t you drinking?

Posted on May 14, 2014

TIP: Give yourself “recess” time from sitting all day at your desk—your body will thank you.

time-to-move-trans-2One-minute Recess—good for body and soul

Posted on April 15, 2014

TIP: Although you cannot selectively eliminate “fat puckers” with exercise, you can retool your metabolism, burn fat through moving more, and alter body composition through better nutrition and resistance training.

muffintopHow to stop the muffin top

Posted on February 26, 2014

TIP: A fit body burns more calories and fat than a less fit body, so resolve to focus on fitness, not calories, to create a healthy, lasting pattern change for 2014 and beyond. Resistance bands are a great way to begin a strengthening program.

big-band-wagonDecide to Get Strong in 2014!

Posted on January 4, 2014

TIP: Even though whole fruit contains fructose, a simple sugar, it also contains fiber, which slows sugar absorption—unlike candy and processed food with their added fructose that overwhelms the body’s energy metabolism and gets stored as fat!

sugarlipsAhhhhh, Sugah !

Posted on November 30, 2013

TIP: Make half of your plate fruits and veggies, and divide the other half between whole grains and lean protein. It can take time to change your habits so be patient with yourself.

apple-tape2Obesity and Pattern Change

Posted on October 14, 2013

TIP: “Many of life’s failures are people who did not realize how close they were to success when they gave up.” – Thomas A. Edison

SF-smileyPerseverance—How Do You Get It?

Posted on September 12, 2013

TIP: Eliminate “all-or-nothing” thinking.



Posted on  August 1, 2013,/span>

TIP: Strength training and muscle mass development can increase resting metabolism, which in turn can help promote weight loss.

Jenny-weightsWomen: You gotta pull your weight (and push it, too)

Posted on July 10, 2013

TIP: Take small steps each day to improve your diet and lifestyle. Here’s one: Read labels.

Nutrition-LabelRead Labels:

Posted on June 19, 2013

TIP: Don’t feel like you have to carve out one 30-, 40-, or 60-minute block of time every day to work out—simply try to find 10 minutes here and there. Turns out that a few exercise “bites” each day may even be better for losing and maintaining weight loss and fitness than one big hunk of cardio, which is often followed by hours of sitting, if it gets done at all.

swirly clockMy Friend Debby Writes:—

Posted on May 26, 2013

TIP: To help prevent “the grab,” make time every week to do grocery shopping—and preferably not when you’re hungry!

samm-grab-464-color1When You Just Hafta Grab Something

Posted on January 18, 2013

TIP: To enhance resistance training, hold a weight in each hand.

blueDumbellsStrength Training—How Can You “Resist” It!

Posted on December 15, 2013

TIP: “You’re not going to see and feel change unless you make change.”
(stole this from my ACSM workshop instructor)

wb051321Patterns: What Do You Do Most of the Time?

Posted on November 29, 2013

TIP: Use herbs and spice to make vegetables savory,
since salt and oil just make them less flavor-y (sorry).

herbs de provSpice it up!

Posted on November 29, 2013

TIP: Whenever you move from sitting to standing or standing to sitting, tighten the core muscle group: abdominals, gluteus muscles, pelvic base. It will protect your lumbar vertebrae and disks—letting the muscles do the work instead of your back!

core-muscles-frontCore Strengthening

Posted on October 29, 2013

TIP:  Try eating with chop sticks instead of a fork. It will slow you down, you’ll taste your food better, and likely eat less!

spaghetti squash“Alt-Eating”

Posted on October 19, 2013

TIP:  Think of exercise as part of your daily hygiene, something you make time for-like brushing your teeth. Then you won’t even need to write it down!

toothbrushWrite it Down, Check it Off

Posted on October 13, 2013

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