Getting Back on Track With Your Fitness Routine

How are your fitness goals coming along? Consistency with fitness is important, but sometimes life happens! It’s easy to get a little off track with your eating and exercise routine. Don’t despair it happens to everyone. Here are a few things you can try to get you back on the fitness track!


  1. If you have been having trouble getting your exercise in, try a short workout. Even ten minutes is better than nothing. Once you find that you are able to manage that keep adding ten minutes to your workout until you are back up to your regular time.
  1. Do you have the food blahs? Summer is the perfect time to experiment with new foods! There is a bounty of fresh fruits and vegetables available so hit your local farmer’s market and enjoy!
  1. Create a motivational health and fitness collage, like the one above. Include pictures of your goals and reasons why you want to get there.
  1. Work with a Health Coach, you’ll be more accountable. Find a workout buddy or get support from friends and family to help give you ideas and encouragement.

How do you stay motivated for fitness?

Health and Nutrition Coaching

Hi Everyone!

First I want to apologize for not posting anything for it seems like months :(  I have been spending a lot of time updating and enhancing my health and nutrition coaching practice.  I want to share it with you and please do share it with anyone you know that might benefit from it. Click here for a PDF version Nutrition and Health Coaching!

If you have any questions or if the people you share this with want more information have them contact me at

Health and Nutrition Coaching

My goal with health coaching is not about your short-term success, but rather your long- term success with optimal health. If you are…

Committed to prioritizing your health.

Committed to replacing your current eating habits with healthier eating habits.

Committed to increasing or participating in some sort of physical activity on regular basis. 

Committed to regaining your confidence, health and liking who you see in the mirror.

I am committed to helping you! Together we will develop an effective and sustainable wellness program (fitness, nutrition and lifestyle) based on your individual health goals. You will learn how to prioritize your health to make sustainable lifestyle changes through online coaching.

What Clients say about Donna

“Donna is an incredible coach. She’s personable, warm, supportive, and focused all at once. She helped me to crystallize and achieve my health goals, all while maintaining a sense of humor. Work with Donna; you won’t regret it!” – Shane

“I was clear with Donna that a diet that felt restrictive was not going to work for me. Donna reassured me that her philosophy on food and eating is based on balance. I look forward to Donna’s twice weekly check-ins. They are motivational, informative, and more importantly, non judgemental even when I have a delicious dessert.” – Kari

Donna Ricketts, MPH
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Donna is a health coach specializing in nutrition, exercise & wellness. She has a Bachelor’s degree in Kinesiology with an emphasis in Exercise, Nutrition and Wellness and a Master’s in Public Health.

Free Eating Healthy Resources!

Hi Everyone!

Free Fitness Printables

Wanted to let you know that I’ve been busy making some much needed updates to my Resources page! In particular check out the Eating Well section where you will find printable guides to help you and your family make healthy eating choices!


I added the very successful MINDFULLY FIT HOLIDAY HEALTH CHALLENGE from December 2015! You now have access to the whole challenge.  Let me know what you think!


I will keep you updated as I spruce up Resources with tools that will help you live a long an healthy life!



You Can Lose Body Fat by Eating Only When You are Hungry!

I eat exactly the right amount of food for my body’s needs.


Can I lose weight by eating only when I am hungry?  I get this question quite a bit. It is usually associated with not eating enough, starving oneself. When you let your hunger dictate when you eat you can lose body fat! Eating when you are not hungry, for reasons such as anger, sadness or boredom, can lead to weight gain. Paying attention to your physical hunger cues and making mindful food choices is essential to fat loss.

Hunger Cues

Eating when you are hungry can be effective for losing body fat. Listen to your body. Is your stomach growling? Do you feel empty or light-headed? Did this feeling come on gradually? Eating only when you’re physically hungry serves as a reminder that your body needs food for energy.

Eating and emotional comfort are separate. Eating for reasons other than hunger can result in you over eating and having a guilty conscience for overindulging. Eat when you are hungry and channel your emotions through something else other than food such as going on a long walk, taking a yoga class or meditating.

Mindful Food Choices

Mindful eating starts before you even sit down to eat. It begins with the purchasing of food at the grocery store or farmer’s market. Try to choose whole, unprocessed food whenever possible. This includes fruits and vegetables, nuts and seeds and lean protein choices.

Mindful eating is about bringing awareness and appreciation to the experience of eating. Focus! When you slow down and pay attention to how and what you eat, you’re more likely to make better decisions about the food you choose to nourish your body.


You don’t need fad diets or gimmicks to lose weight. Paying attention to hunger cues and making mindful food choices along with moving your body on a regular basis is the healthiest way to lose body fat.

March is National Nutrition Month, Yum!

Hello Monday and Hello Everyone!

National Nutrition Month 2016

In honor of March being National Nutrition Month everyday this month I will be posting a nutrition/food related question on my GoodFoodMama FB page and Twitter!

Question for today…

‪#‎NationalNutritionMonth‬ question of the dayWhat is your favorite healthy fat?  Leave your response in comments (on FB or Twitter)! For me it’s nut butter! Cashew, peanut or almond!

The results from this question/answer will be very useful because we will have a list of healthy fats to choose from! So, go like and follow one or both to participate in the question and answer event! or

Have a great week!

Leading By Example

Be Healthy

4 years ago I was probably in the worst shape of my life. I had just finish graduate school (Public Health) and I had put on weight, had severe knee problems (weight related), I was suffering from insomnia and heading for a divorce. I was mentally, physically and emotionally drained.

This was a very challenging time for me. I knew what I needed to do to be healthy and fit (undergrad is in Kinesiology with a focus on exercise, nutrition and wellness) that is what I do for a living, help people become healthy and fit and stay that way, but for a lot of reasons I neglected to help myself.  For years!

It was a Saturday in July 2012 when I said, Donna it’s time to take back your life, now! I made a commitment to myself to get in the best health possible, not for my kids, not for my ex, but for ME! That is what I did and what I continue to do!

I started eating mindfully; I designed a fitness program that fit my needs, I started teaching spin classes again (really missed that) and I created GoodFoodMama! Now I’m doing what I love – my coaching and consulting business is growing, allowing me to keep on inspiring as many people as I can to choose fitness and don’t give up – and surrounding myself with people who love me for me!


What’s your story? How are you taking care of you?

Monday is the Best Day!

Hello Monday!
A lot of people ask me why do I like Mondays? Don’t get me wrong I love my weekends and I do believe they go to fast, but that is no reason to hate Monday, in my mind.

I think of Monday as my fresh start to the week. It sets the tone, so if I start off indulging in healthy behaviors, more than likely I will maintain those behaviors throughout the week.


My Happy Mondays

What makes my Mondays so happy?


  • First things first, I never miss a Monday workout!


  • Monday Writing Prompt – The one-day of the week that I am determined to write (blog post, lesson, article…) is on Mondays!


  • I am a Kids Cook Monday ambassador and I just became a Move It Monday ambassador! Move It Monday is an international campaign encouraging people of all fitness levels to get moving each week starting on Mondays!  Cooking with my kids and eating as a family is what started GoodFoodMama and being physically active and helping others become physically active is the foundation of my profession (personal trainer, Spin instructor and my education Kinesiology and Public Health)! I live by this stuff!


Embrace Monday and have an awesome week!

Love Your Body At Every Stage!

Happy Monday! The New Year brings lots of resolutions of working out and eating healthy and for some; it also means experiencing an “I hate my body moment each day!”

Nonsense! Embrace your body it is the most amazing thing you will ever own!


If you have decided that you are going to make some changes to your daily habits such as making healthier food choices or exercising five days a week, great! But stay away from negative thoughts about your body and accept and love your body while you are becoming healthier and stronger!

How do you love and take care of you?

Healthy Living Manifesto

Happy Monday! I’ve been thinking a lot about healthy living and making healthy choices lately! Not just eating more fruits and vegetables (we all know that is important) more like balancing my time, reducing stress and being happy!


I figured it was time to visit and update my Healthy Living Manifesto! Here are the first 15, which was composed mostly on making healthy choices.

GFM Healthy Living Manifesto

Now I want to add some words to the list (eventually turning them into phrases) that focus more on behavior and mindset. Practicing these words these four words will take time and require patience – let the practice begin!


Do you have a healthy living manifesto? Please share!

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