Category Archives: Healthy Living

Monday – The Most Important Day of the Week!

Hi Everyone! Well I have not posted in awhile, so why not get back on track this Monday!

To me, Monday (in addition to Sunday) is probably the most important day of the week with regards to health and fitness. Why? Monday is the perfect day to set your intentions for the week and then jumpstart those intentions. For example if your intention is to cook at home four days a week, start with Monday and set the tone for the rest of the week.

On Monday at my house we practice @KidsCookMonday that way I get a home cooked meal and my daughters get to develop their cooking skills, which I also like to call life skills.

Another must do on my list of intentions every Monday is to @MoveitMonday! Exercising on Monday, just like cooking on Monday, starts my week off healthy and I am more likely to continue this behavior throughout the week!


Did you set your intentions for the week?


Meditation for Health 101

If you have heard about all the health benefits from daily meditation, but don’t know where to start, this Meditation for Health 101 is for you!


Let me start off by saying that meditation is not only about relaxation, it’s also about learning how to handle and respond to life’s ups and downs in a healthy manner.


One of the simplest ways to start meditation practice is to focus on your breath. This form of meditation is called Concentration Meditation and it’s where you focus on a single point, such as following your breathing pattern, repeating a specific phrase or word, listening to a chime or song over and over again or maybe looking at the flicker of a candle.


For beginners sitting for long periods of time and focusing on your breath or anything can be a challenge so try short bouts of meditation at first. Start with as little as 3 to 5 minutes working your way up to longer sessions.


The take away here is that every time you start to feel your mind wander refocus on your chosen object or behavior.


Let’s start with this and give it try. We will build on this at a later date.

3 Things You Can Do Today To Become Healthier


Hi Everyone! Are you struggling with how to get healthy and where to start? If you answered yes, here are 3 things you can do today to become healthier!

1. Cut out added sugar from your diet where you can!

Now, I’m not talking everything at once that would be ridiculous and unsustainable. Start with one thing, for example: instead of drinking a sugary drink (soda or juice) with a meal opt for water.

2. Walk, walk, walk!

If feasible, walk instead of driving or taking the bus. Walk for meetings. Walk to pick up lunch. Walk around the block, walk around your house! Just start walking more than you normally do so that it’s now counting towards your cardio ❤️!

3. Set a bedtime and stick to it ?

This will be a challenge for a lot of you, but it will have a direct impact on your health immediately!

Lack of sleep can lead to weight gain, irritability and lack of energy.

Establish a bedtime routine: such as washing your face, brushing your teeth and setting a cut off time for technology.

If you have trouble falling asleep try relaxation techniques such as meditation or yoga 5 to 10 minutes before you actually lay down to sleep. You can also try to darken your room more.

Start today and take that first step to reaching your greatest health potential!

Focusing on Health


Now is the time to Focus On Your Health!  It’s been awhile since I’ve posted here on my blog, but it’s not because I’d decided to abandon it, just the opposite. Sometimes we need to step away from something to really get a true understanding of it and that is what I needed to do with GoodFoodMama.

I wanted to make sure I was taking it in the direction it needed to go at this time in my life. I wanted to make sure it was serving a purpose to my clients, to you and to myself.

While the message stays the same, “Motivating and inspiring you to reach your best health potential!” my approach will be one that offers more interaction with you! There will be more tips, quotes and daily actions you can do, right now, to help you care for yourself and to reach your best health potential.

One way for you all to get more daily messages from me is to follow me on Twitter or Facebook

In addition, starting November 1st clients will be receiving “Good News + Good Vibes = Healthy Life!” a monthly newsletter packed with healthy, motivating and inspiring information to help you live a healthier life! If you have already signed up to get emails you will also be receiving the newsletter. If you have not signed up, do so now!

Be Healthy!


Virtual Coaching Sale!


Have you wanted to try Health Coaching, but feel like you don’t have the time or think it might be to expensive? Virtual Health Coaching may be what you need!

I’m so excited to share that I am starting another “Virtual Health Coaching Group!” Are you ready to lose some pounds? To get strong? To have more energy?

Sign up for 3 months of Virtual Health Coaching for 210.00!!!

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Virtual Health Coaching is an inexpensive way to get the help and support you need to reach your fitness goals in the privacy of your own home.  As part of this group. you will received an individualized fitness map for you based on your health and fitness goals. Your fitness map will consist of a proper food and exercise plan that will meet your needs. The key ingredient to your fitness map is you will then have me a professional health coach to help guide, inspire, and motivate you to simply take action. In addition you will have the support of the other members of your group who will be sharing their experiences as well!

This is a group coaching sale, so the price is available to the first 10 people who sign up by Friday July 14th!


Send me a message using the contact form below or an email and I’ll send you a link to sign up!


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4 Tips for Staying Healthy on Your Summer Vacation!


Summer is officially here in a couple of days, which means summer parties, get-togethers and vacations! It is possible to enjoy all that summer has to offer while maintaining your healthy habits and sticking to your fitness plan if you plan ahead.

First things first, what you are doing is for life, fitness is a lifestyle! Everything you do day in and day out; healthy eating, exercising, meditating or getting enough sleep is all part of your decision to live a healthier life. It doesn’t matter if you are traveling to some exotic destination or doing a couple of staycations, nothing drastically should change from you fitness plan. Remember it’s all about BALANCE!

Here are 4 healthy tips I swear by and keep me on track during vacations…

  1. Hydrate, hydrate, hydrate! Getting enough water is key to staying healthy when traveling. Drinking clean safe water and consuming vegetable and fruits with high water content helps keep your digestion and GI tract working properly.
  1. Pack healthy snacks. I always make sure to have plenty of healthy snacks for plane rides and layovers. Besides saving money (airport food is super expensive) it helps me stay in control of what I am putting inside body. Here are some of the snacks I like to bring:
  • Homemade granola or granola bars
  • Nuts and seeds
  • Pre-washed and cut fruit and veggies like apples, grapes or carrots
  • Air-popped popcorn
  1. Choose wisely when eating out. Being on vacation is no excuse to eat higher fat, sugary and processed foods and meals! Choose restaurants that provide entrée salads, grilled or baked meats and fish as well as a variety of fresh vegetables and fruits.
  1. Stay active! I’ve had clients say to me “I don’t know what I’m going to do for exercise while on vacation since I can’t take my spin class!” What? You should not feel pressured to maintain your normal workout routine, instead look for new activities that will let you experience your destination while fitting in some exercise at the same time! I always pack my running shoes and workout gear because most hotels have gyms available and I can always do push-ups, planks, squats and lunges right in my hotel room. No excuses 🙂

What healthy traveling tips do you have? Please share!

Monday Motivation…Slow Progress is still Progress!


Hi Everyone! Every now and then we need a little extra shot of motivation, inspiration to keep us going and today felt like one of those days.

I know it gets tough sometimes to stay motivated when progress slows down and it seems like nothing is happening at all.

Know that even if you can’t physically see the results every effort, every healthy choice is changing your body from the inside, never give up!


Why Keep A Fitness Journal?

I strongly encourage my clients to keep fitness journals. I do understand that everyone is not a fan especially those who dislike the idea of recording every single thing that they eat, drink or do. Personally, if I were told to record everything I ate, I would probably not last a day.

However, I believe that it is not the accuracy of the details recorded that makes keeping a fitness journal important. The real value of journaling is that you become mindful of your actions. Just the process of thinking about what you have eaten or what activity you’ve completed forces you to stop and reflect on your behavior.

What does that mean for those of you who don’t like the idea of tracking everything you eat or do? It means you don’t have to obsess over the details. Just make a quick note in the evening of whatever you can recall eating or doing during the day to help keep you on track and to make you aware of your progress or where you may need to work a little harder.

Lastly, you don’t have to do this for the rest of your life unless you really want to. You can stop journaling when you start thinking automatically about what you are eating, drinking and doing. When it becomes a behavior a lifestyle!

A Fitness Journal…

Why Keep A Fitness Journal


What If Motivation Is Not Enough?


One of my favorite quotes is “Motivation is what gets you started. Habit is what keeps you going.” There has never been a more accurate quote, but what happens if you become un-motivated before what ever you are doing becomes a habit?

Sometimes, no a lot of times people become discouraged or frustrated because reaching their goal is taking longer than they had expected. As a result they stop performing the specific actions that are needed to reach their goal and those actions do not become habits, which leads to nothing changing.

Therefore this post serves as a reminder that the health and fitness goals you choose should be part of a bigger picture, HEALTHY LIVING! Everything you are doing is a process, a lifestyle change, not a quick fix.

It is not going to happen over night or over a week, but it will happen if you stick with it, be patient and maintain an attitude (and behavior) that moves you in the right direction!

4 Tips to Help You Stay Motivated (When your motivation starts to slip)!


Staying motivated, to reach your goal, is no easy task. It is possible, even for the strongest of willpower, for one’s determination to slip as time passes. However, there are endless ways of giving yourself a little push as you progress. Here are 4 things you can do to help yourself stay motivated on your health/fitness journey…

Envision yourself enjoying the fruits of your labor. What I mean by that is if you are training to run a marathon, envision yourself crossing that finish line and how excited and proud you will feel.

Obtain positive reinforcements from your peers and family members. Surround yourself with positive and encouraging people. The people in your life can act as a very powerful tool to give you a boost, both mentally and emotionally.

Take it one day at a time. You must tell yourself that Rome was not built overnight, or something like that. Developing healthy habits, changing behaviors and reaching goals take time, be patient with yourself.

Be optimistic. Keep your spirits high. Tell yourself everyday “I can do it!” To reach your goals you must stay positive and believe in YOU! It can be done!


How do you keep yourself motivated?

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