Category Archives: HEALTH

Are you a yo-yo exerciser? How to turn EXERCISE into a LIVELONG HABIT


True confession time. I’ve been a yo-yo exerciser for most of my adult life.  Does this sound familiar?  You decide to start a new exercise regime only to eventually stop until you start up again.  It’s the same as yo-yo dieting right?  The ALL OR NOTHING mentality.  You either work out hard, or you don’t at all.   Looking back I realized that whenever I stopped working out for more than two days in a row that’s when I got into trouble. I FELL OUT OF THE HABIT.  If I went three days in a row without moving my bod that’s when my workout hiatus officially kicked off.

As a health coach I’m a bit obsessed with studying human behavior and more specifically our habits.  What makes us start a healthy (or unhealthy) habit, and what makes us stop?

We are what we repeatedly do. Excellence, then, is not an act, but a habit.  Aristotle

One of my favorite Ted Talks on habit is from Stanford professor, Dr. BJ Fogg:

Dr. Fogg is also the creator of the Tiny Habits.  You can sign up here for his FREE Tiny Habits method to learn the skills to create new Tiny Habits to begin transforming your life.

I used this basic method when my boy and I decided to commit to working out together.   More on this here.  Our plan was to commit to the Tiny Habit working out just 20 minutes a day, 3-4 days a week.  It worked for the most part.  My son has since gone on to play lacrosse and golf and he is now in the habit of including exercise and moving into his daily routine.  I on the other hand lasted nine months until I repeatedly injured my back and ended up in physical therapy.  That was my excuse.  I could have CHANGED MY HABIT to walking, but that was an entirely new habit and that’s where I got derailed.

I decided I needed more of a FRAMEWORK to make exercise a LIFELONG HABIT.

This BRILLIANT ARTICLE from James Clear really helped me with this framework.  He shows how having a system in place is more important than having a goal….in the long run.  Here’s his example of the difference between GOALS and SYSTEMS:

If you’re a runner, your goal is to run a marathon. Your system is your training schedule for the month.”

We need SYSTEMS to create a lifelong habit, not a goal.  It’s our systems that support our habits.  So, keeping in mind the teachings of Dr. BJ Fogg and James Clear here are my…


MAKE A DECLARATION TO YOURSELF  “I am a chic who works out.” When we do this we change the way we see ourselves.  It sounds simple but give it a try.  It’s more powerful than you think.  How you see yourself is the first step towards permanent change.

START SMALL  Everyone can find 20 minutes out of their day.  Think Tiny Habits.

HAVE A SYSTEM  My system is I move my body (walking, weights, floor exercises) a minimum of 20 minutes a day, six days a week.  Period.  I almost always do more but that’s my minimum rule and commitment to myself.

MAKE A NON-NEGOTIABLE APPOINTMENT WITH YOURSELF   This is an appointment that cannot be cancelled.  You don’t break appointments at work or having to do with your kids due to the consequences right?  Well the same applies here.  The consequence?  Your health.  The payment? Priceless.  You can’t put a price on your health.

PLAN OUT YOUR WEEK  You need to plan the when, where and what of your workout ahead of time.  For example: We’re going out of town this weekend.  So, on Friday morning I need to workout before we leave.  Saturday will most likely be my ‘day off’ due to the day involved and Sunday I’ll go for a walk or workout in the hotel gym before returning home.

MAKE YOUR WORKOUT SPACE (OR EXPERIENCE) BECKON TO YOU  I don’t workout in a gym so we turned a spare room into a workout space.

  • I turn the heat on in my workout space before I start so it’s nice and cozy and inviting.
  • I can shut the door which means no kids, no interruptions.  Just. Me. Time.
  • I watch my favorite new show on my iPad (House of Cards) while I’m doing cardio.


  • I do my floor work on my bright yoga mat that cheers me up just to look at it.
  • If I’m going for a walking workout I listen to my favorite jam or a book I look forward to reading (check out Audible).
  • Try catching up with a friend while taking a walk instead of meeting for a drink.

PAT YOURSELF ON THE BACK EVERY TIME  Give yourself a shout out.  “Great job Wonder Woman!” Practicing positive self talk is the first step towards changing your mindset around who you are and how you see yourself.  You are a babe who works out! Right?!

YOU’RE A BETTER WIFE, MOM, SISTER, DAUGHTER, FRIEND WHEN YOU WORKOUT  You’re happier (hello endorphins) and as a result a better person to those you love so how’s that for incentive?  I didn’t even mention healthier and leaner, but hey, that’s just a given 😉

So, what’s your system and plan?  I’d love to know.








healthy YOU tip: QUINOA & KALE Minestrone Soup

The top photo is the original recipe with white beans, and the bottom is ours.  We like to use black beans and add in brussel sprouts plus whatever veggies we need to use up (like the purple cabbage above).  Have fun experimenting! GET THE ORIGINAL RECIPE HERE: Chef Silvia’s Minestrone Soup What veggies will you use?Continue Reading

healthy YOU tip: JICAMA {a Sweet or Savory Snack}

JICAMA will satisfy your craving for carbs because it’s starchy yet high in fiber and vitamin C,  so crunch away! Are you looking for a great homemade hummus recipe for your Vitamix (or high speed blender)?  Try our favorite one here from If cinnamon or hummus isn’t your thing what will you try itContinue Reading

healthy YOU tip: BOUQUET your greens

PS:  I know, I know.  It isn’t Tuesday, so I’m officially renaming this category to: Healthy YOU Tip…so stay tuned! 0Shares


a MOM a KID… April 11th was a big day for my 11 year old and I.  Six weeks ago we teamed up to begin our own FAMILY FITNESS CHALLENGE!  We both needed to move more, so working out together at home was the plan.  Let me tell you, I don’t know why we didn’tContinue Reading

EASY kid friendly KALE CHIPS

It’s appropriate that my first FOOD entry is KALE since this is the first ‘out of the box’ veggie my kids would try other than the typical broccoli, green bean, carrot stick sides for dinner.  In fact, I had never touched kale before either so this was my first attempt to try (what I had heard) wasContinue Reading

FAT, SICK & NEARLY DEAD documentary

This documentary is on my ‘top five’ list of films I saw when I first began my quest for overall health and wellness a year ago.  This documentary stars Australian Joe Cross and his personal journey to regain his health.  At 100 pounds overweight, Joe was suffering from a multitude of health issues.  He wasContinue Reading


I’m a huge fan of KRIS CARR.   I saw her on the documentary Hungry For Change and was intrigued by her and her story (her CRAZY SEXY CANCER story to be exact). Kris was diagnosed with stage four cancer in 2003 and ten years later is a wellness warrior guru and kick ass woman showing her cancerContinue Reading


HUNGRY FOR CHANGE impassioned me to take my health and wellness to a whole new level as well as my family’s.  This documentary shows how you can take your health back and has some powerful thoughts on sugar and how the ABUSE OF SUGAR has affected our health, our children’s health and our current culture asContinue Reading

healthy YOU tip: plant based on a budget {dot} com

:: :: Red Cabbage~Jicama Spring Rolls with Peanut Sauce Note: I plan to make ours with brown rice spring roll wrappers.  This was the only brand I could find on the market currently (StarAniseFoods).  Hopefully more companies will follow suit. Black Bean & Onion Pilaf Crispy Spiced Okra & Cauliflower 0Shares

On Facebook or Instagram? Then please follow me for special offers, beauty tips, tricks & pics:

  • Facebook
  • Instagram
  • Follow by Email