Category Archives: Healthy Living

Monday Motivation: Healthy vs Skinny


Today I was inspired by a friends Facebook post, which spoke to the supposed ideal beauty that women who are skinny are considered beautiful more often than women who are not.

That’s Ridiculous! Beauty has absolutely nothing to do with size! Being healthy has absolutely nothing to do with size! Don’t focus on being skinny, because being skinny doesn’t always mean healthy.

Health comes in all shapes and sizes and people are different and beautiful. Focus on becoming a healthier version of you! Strong, Fit and Beautiful!

How Committed Are You to Your Health?


Staying committed to your health and fitness goals when you’re stressed, when it’s cold or rainy outside, or when social or work obligations arise can be difficult, but what is the alternative?

When you are healthy, fit and strong is when you are best able to deal with all of life’s circumstances.

It’s time you start believing in YOU! What are you committed to this week to make yourself as healthy and fit as you possibly can. I want to know what you are doing for you! Share in the comments below!

Make It Happen!



Happy Monday! This Monday as with every Monday I want to share some motivation, some inspiration…Make it Happen! When in comes to your health you can’t sit back and wait for things to happen. You must first devote yourself to an idea, intention a goal! Next, plan it out; write it down, overcome your fears and own it! Once you’ve done that you MUST act on it, work hard and make it happen!

Some people want it to happen, some wish it would happen, some make it happen.”

Go Make it Happen!

Monday Motivation: Healthy Habits Workshop

Happy Monday! I’m so excited to share with you that I will be offering a Healthy Habits Workshop on Sunday February 12 1:15 to 2:45 at Ride Oakland! Bay Area folks come join me as I help you develop a doable and sustainable plan for reaching your fitness goals as well as the skills needed to turn those goals into lifelong habits! More info below, plus a link to sign up!


Healthy Habits Workshop Sunday, 2/12
Getting fit, eating healthy and losing weight are consistently at the top of the list for New Year’s resolutions, but sticking to these goals can be tough. The Healthy Habits Workshop will help clients develop a doable and sustainable plan for reaching fitness goals and teach skills that will turn those goals into lifelong habits!

Donna Ricketts, MPH, a health coach and fitness educator who also happens to be one of our awesome RiDE instructors, will be leading this 90 minute workshop. Details and sign up below.

Sunday, 2/12 @1:15-2:45 pm
Cost: $35


Monday Motivation: Goals not Resolutions!


Happy Monday! It’s at this point into the New Year that most people tend to fall off the New Year’s Resolution wagon. My advice to you, get rid of your resolutions and set some realistic, attainable goals towards a healthy lifestyle!

Example: Lets say on January 1, you said I want to lose 20lbs by February 1! What? 20lbs of fat? That is not realistic at all!

Here is an example of a more realistic goal: My goal is to lose 1 to 2 lbs of fat a week with a total fat loss of 8 to 10 lbs by the end of February!

Do you see the difference? Now you must make sure you establish habits that will support you as you work towards your goal!


Do you have a health or fitness goal? What habits do you have in place to support your goal?


Monday Motivation: How to Love Mondays


It’s Monday, are you happy about that? I read a quote somewhere that said something like “If you love what you do you’ll never hate Monday!” I like that, but I would also add these two things to it…

Use Sunday to prepare for Monday!

I dedicate Sundays to resting my body and calming my mind in preparation for the week ahead. I take time to plan for the week (meals, workouts, appointments, kids schedule and me time) in particular Mondays.

Embrace Monday as the day to set the tone for the rest of your week!

Mondays can set the tone for the week, so there are things that always happen or I planned for them to happen.

  • I start with a delicious and nutritious breakfast.
  • Next, I workout!
  • Have a healthy post workout snack!
  • Make my social media posts (Twitter and Instagram).
  • Respond to emails and text.
  • Make that money aka work!

How do you love Monday?

Goals Into Habits


Motivational Monday – Goals Into Habits

Happy Monday! Are you ready to reach your goal? When you set your intention/goal, the odds of you reaching that goal are not very good unless your habits already support it. So if your goal is to become more flexible, but you are not doing anything to increase your flexibility such as, yoga or stretching, you’ll need to change your habits in order to achieve your goal.

Think in terms of your daily habits, especially if your goal is a big one. Nothing to complex just simple daily habits that are easier to do and maintain.

Now write down the habits you will complete daily, working them into your everyday life. Be specific! Identify when, where, and how you’ll implement them. Leave nothing to chance.

Going on this week…

Soul Food Wednesday – Ai James will begin “Cooking 101: The Basics” a series of tips, infograhpics and short video clips to help you improve your healthy cooking techniques. Follow us on Facebook Twitter for all the details!

Friday – Ready For The Weekend – Weekend Fitness Challenege! Follow us on Facebook Twitter for all the details!





Happy New Year! I hope your holidays were filled with great food, great company and great amounts of love!


It’s 2017 – Time to create a life full of ‪health, ‪happiness and ‪love for you and for those that are important to you! So lets set some intentions, make a plan and put it into action!

Resolutions not required!  Instead use this first week of January to take a close look at what in your life needs a little more attention from YOU! Let’s call this your goal, write it down! Next you need to make a plan on how you’re going to reach your goal. Finally, how will you put that plan into action!

Not sure how to start? That’s where GoodFoodMama comes into play!

Every week for the next 52 weeks we will be motivating you and inspiring you on how to put your plan into action! To get everything you need you should subscribe to GoodFoodMama to receive our Monday blog post by email and follow us on Facebook Twitter to help you stay focused while reaching your goals.

Here is how it will play out:

Mondays – will be Motivational Monday and will start off with a blog post full of tips, inspiration and motivation to set the tone for your week.

Wednesdays – will be Soul Food Wednesday where you will receive tips on ways to nourish you body, mind and soul! *Note this will only be on FB or Twitter.

Fridays – will be Ready for the Weekend where we will help keep you motivated to stay on track during the weekend! *Note this will only be on FB or Twitter.

*The blog post on Mondays will line out what the rest of the week will look like, but to get all of the info from Wednesday and Friday you will need to follow us on FB or Twitter!

If you want and need more support, encouragement and direction, Health Coaching with me is the next step! Send me a message!


Motivational Monday 1/2/17…

Start each day with a GRATEFUL heart!


Here’s to an unforgettable 2017, cheers!

Practicing Self-Care During the Holidays


Hi Everyone! How have the holidays been for you so far?  Are you taking care of you?

The holidays can bring lots of joy and lots stress with all the family gatherings, endless parties, and the shopping! Here are 3 self-care tips that I never lose sight of during this time of the year.

  1. Stick to the routine. As much as you possibly can, try to stick with your normal routine during the holidays. Don’t stay too long at parties. Don’t pull an all-nighter wrapping presents. Disrupting your schedule and losing out on sleep can quickly turn you into Mr. Scrooge!
  1. Get your workout in! While you may not feel like you have the time to exercise during the holidays, make the time the stress relief benefits alone are worth it. If you can’t get to the gym or spin class, work physical activity into your errands. When shopping at the mall walk around a few extra times to get some cardio. If you have Christmas cards to mail walk to the post office instead of driving.
  1. Eat like you do when it’s not the holidays. With so many holiday parties and family gatherings between November and New Year’s, it can be difficult to stay committed to eating healthy. But try. Making healthy choices and eating well can keep you feeling better both physically and emotionally. But, don’t beat yourself up if you go overboard on the cookies at your office party. It’s not a big deal. Just get back on track the next day.

Remember balance your eating, exercising and me time just as you do throughout the year. Applying a little self-care will help you enjoy the holiday season a lot more!


Need more motivation and inspiration to help you get through the holidays? Every Monday until January 1! I will be sharing a weekly Holiday Fit Tip for you to focus on for the week. I will share these tips on Facebook and Twitter go follow me… and

Stress Free Holiday Fit Tips

Good Morning and Happy Monday!


The holidays are upon us and I want to help you move through the season stress free!

This time of the year should be about spending time with loved ones and being thankful for all that you have, not worring about food (over eating).

Staring today and every Monday until January I will be sharing a weekly Holiday Fit Tip for you to focus on for the week. I will share these tips on Facebook and Twitter go follow me… and

Also my Holiday Nutrition Coaching Program starts this Wednesday! Get more info about it here! Holiday Nutrition Coaching Program


Lastly, here are some mindfulness tips to help make the holidays less stressful! Mindful Eating Tips For The Holiday Season

Be Healthy!



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