Tag Archives: fitness

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!

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!


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!

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?

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!

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!

Be Your Own Motivation

Happy Monday, better late than never! How has the New Year been treating you thus far? Has it been everything you were hoping in would be at this point?


Sometimes by now things can get a little challenging and you start to look for some motivation to help you stick to that exercise routine or meditation practice.

Be your own motivation, I AM MY MOTIVATION!


The way I do that is by paying attention to the small changes as well as the big changes, like eating 4 pieces of fruit a day consistently instead 2 or by finishing a 30-day fitness challenge. What ever it is I rejoice in the accomplishment and reflect on how I am feeling, which keeps me motivated to continue.

It’s the same with health coaching, I tell my clients all the time to look for and appreciate small accomplishments with regards to their health and stop looking for big results over night. Small changes can add up quickly!


How do you motivate yourself?


Balance – For the week, for the month, for Life!



Hello Monday! My word to live by from this point on is “Balance.” But, first I must define what balance, better yet, what a balanced life means to me. I am using the Life Balance Wheel to help me identify the areas of my life that I would like to improve upon and you can too.

The life balance wheel is a tool composed of 8 different pieces (health, career, fun, spiritual, family, finances, environment and relationships), which represent areas of a person’s life. Think about each of these areas one at a time and consider how happy or satisfied you are with each area in your life.

Then, on a scale from 1-10 or 0% to 100%, indicate how happy or satisfied you are with that area today—right now—with 0% being completely dissatisfied and 100% being ideal or 1 being completely dissatisfied and 10 being ideal.

To help you do this answer the following questions:

  • How satisfied are you with each area of your life?
  • Which life area would you most like to improve?
  • Describe what that life area would look like if you were 100% satisfied?
  • What are all the possibilities for this area of your life?
  • If you were at your best, what would you do right now?
  • What is stopping you from moving forward?


Next week let’s start working towards balance.

A healthy and fulfilling life is in our grasp!

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