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Couple  Eating Lunch with Fresh Salad and Appetizers

Better than Grubhub

What you eat will make or break your fitness results so if you aren’t happy with your current body then I’ll bet that your diet could use some improvement.

Case and point: how many of your meals are being delivered in a paper bag to your front door?

I realize that finding the time to cook and eat healthy meals is a challenge for many of my clients and so I’d like to introduce you to the Nourish Bowl.

What is a Nourish Bowl? It’s a simple meal that consists of greens, protein, healthy fat, veggies, healthy carbs and various flavor adds. A Nourish Bowl could be enjoyed for any meal of the day, is quick to assemble, and is the perfect alternative to high calorie take-out meals.

Build Your Own Nourish Bowl

Below are the ingredient categories that make up a successful Nourish Bowl. Select one item from each category to customize your very own meal.

Start with Greens: A healthy serving of daily greens is essential for good health, and so our Nourish Bowl always begins here. Your greens may be cooked or raw, whichever you are in the mood for. Choose from:

  • Spinach
  • Kale
  • Collards
  • Arugula
  • Romaine
  • Micro Greens
  • Sprouts
  • Mustard Greens
  • Swiss Chard

Add Protein: Protein is important for supporting your fitness progress, in addition to providing you with usable energy to power your day. Be sure to vary the protein that you choose from time to time. Choose from:

  • Egg
  • Beans
  • Lentils
  • Fish
  • Chicken
  • Beef
  • Pork

Add Healthy Fat: It’s vital that your diet be rich in healthy fats so don’t skip this category! Healthy fats help to keep you satiated, a benefit that will pay off in fewer calories consumed over the long haul. No more energy crashes in the afternoon! Choose from:

  • Avocado
  • Nuts
  • Seeds
  • Olive oil
  • Olives

Add Veggies: Colorful, vibrant, organic, seasonal vegetables become the star of this meal. Take time to chop or dice your fresh veggies into a pleasing size before adding to your bowl. Choose from:

  • Zucchini
  • Bell peppers
  • Cucumber
  • Tomatoes
  • Cauliflower
  • Radish
  • Snap peas
  • Cabbage
  • Carrots
  • Parsnips
  • Any other veggie of your choice

Add Healthy Carbohydrates: Wholesome carbohydrates are important for maintaining that pep of energy in your step, so be sure to include a serving of one of the following in your bowl. Choose from:

  • Quinoa
  • Sweet Potato
  • Brown or Wild Rice
  • Beans

Finish with Flavor Add-Ons: Here’s where you could really let your creativity shine by adding your favorite fresh herbs or dressings to increase the flavor and enjoy-ability of the bowl. Choose from:

  • Chopped fresh herbs
  • Dried herbs
  • Homemade dressing
  • Homemade sauce
  • Vinegar
  • Hummus
  • Lemon juice

I’ve posted an example Nourish Bowl below for you to enjoy and to get your creative juices flowing as you begin to design and enjoy your Nourish Bowls of your own creation.

Don’t forget to get your fitness on by exercising 3-5 times each week. Remember that for your workout to be effective it must be challenging, progressive and consistent. Tips courtesy of Fit pro connect.

If you aren’t yet one of my amazing clients, but you’ve thought about it, reach out to me today (text me at 732-702-0088 or email at ). I’d love to hear from you and to get your fitness routine dialed in for maximum results!


(Tips courtesy of Fit pro connect)

13 of the Top Reasons to Exercise

13 of the Top Reasons to Exercise

Let’s face it, some days you just don’t feel like exercising.

You get too busy, too stressed and quite simply too tired.

But this shouldn’t stop you from lacing up your shoes and heading out for a workout!

Here’s a list of 13 of the top reasons to exercise. Pull out this list and read it when you need a reminder of why exactly exercise is worth your time…

  • To Prevent Disease
    Exercise has been proven to reduce the risk of many of the health problems that plague humans, from strokes to heart disease, certain cancers, osteoporosis and so on.
  • To Look Great
    Exercise firms your body, improves posture and even makes your skin glow. Looking your best is a wonderful result of regular exercise.
  • To Lose Weight and Keep It Off
    Exercise burns fat and prevents future fat storage. If you want to have a thinner, healthier body, exercise is the answer.
  • To Have More Energy
    Anyone who exercises regularly will tell you that they are more energetic, less easily irritated, and are more peaceful.
  • To Sleep Better
    Exercise boosts energy levels, but also wears you out. It makes you feel more vibrant during the day and sleep better at night.
  • To Age Slower
    Exercise is one of the most effective ways to fight aging by reducing the rate at which we lose muscle mass, bone density, flexibility, and mobility.
  • To Relieve Back Pain
    In many cases, the best thing that you can do for back pain is to move and strengthen the muscles that are causing you pain. Consult your physician or physical therapist for guidance.
  • To Ease Depression
    Exercise has been proven to reduce depression and support the production of the happy hormones that we all know and love.
  • To Reduce Aches and Pains
    By strengthening muscles around your injured joints, you are more likely to have healthy joint function and a more functional body. Always consult your physician before starting an exercise program, especially if you have chronic joint pain.
  • To Stay Mentally Sharp
    Exercise has been shown to improve memory and other cognitive functions.
  • To Enjoy Your Lifestyle
    Whatever it is that you love in life: your children, travel, sports, fashion, it is all more enjoyable when experienced in a fit and healthy body. Exercise so that you can enjoy great things in life.
  • To Reduce Sick Days
    People who exercise regularly are 50% less likely to call in sick to work. A regular exercise program reduces colds and upper respiratory infections.
  • To Boost Confidence
    Being fit, feeling healthy and having energy are all building blocks to having great confidence. If all of the above resonates with you but you need a little help getting started, don’t struggle alone.

Give us a call, and my team and I will give you the jump start that you need to create an exercise schedule that you will be proud of. Text 732-702-0088 or email me at


(Tips courtesy of

healthy lifestyle and wellbeing concept - a set of inspirational reminder notes with a cup of tea: eat healthy, exercise, seep well, keep things simple, think positively

Self-Motivating Mind Tricks

Are you struggling with self-motivation? Are you having a hard time getting to your regularly scheduled workouts? Are you finding more and more reasons to cheat on your healthy diet?

You are not alone! Here are 4 self-motivating mind tricks that you need to lock down your goals. A healthy dose of motivation coupled with determination will get you almost anything in life.

So how do you know if you’re genuinely motivated?

  • Motivation will tell you to get out of bed for an early workout
  • Motivation will nag you to put down the doughnut.
  • Motivation makes passing on fries a reflex.
  • Motivation makes a sweat drenched workout exciting.
  • Motivation constantly reminds you why you do what you do.


Mind Trick #1: Pinpoint Your Motivator.

Motivation stems from having a goal. What is your goal? Why do you want to get into great shape? Once you uncover your personal motivator, you’ll find that motivation flows quickly your way. Take a minute to really uncover the reason that you want to lose weight.
When it comes to your fitness goals, AVOID being vague by saying things like you want to ‘be thinner’ or ‘look more attractive.’ You will have a hard time measuring those. Instead, dig deeper, there is usually a very specific motivator in your life, you simply need to uncover it.

Here are a few examples of what I mean…

  • I want to have more energy to keep up with the kids
  • I want to prevent diseases that run in my family like, heart disease or high cholesterol
  • I want to lose 15 pounds before my vacation so that I feel confident in my bathing suit
  • I want to restore my confidence to wear sleeveless shirts.
  • I want to regain my figure to impress and attract my significant other.

Mind Trick #2: Make It Official.

When you write something down it suddenly feels official, doesn’t it? Write down your motivator for getting into great shape and post it where you will see it (ex. next to your alarm clock, on the bathroom mirror, or in your car). Each time you see your written motivator take a moment to visualize yourself accomplishing your goal. Try to make the scene as clear in your mind as possible. This is a powerful tool for maintaining your focus and direction.

Mind Trick #3: Be Practical.

It’s game plan time. You know what you want, and now you need to map out exactly how you’ll achieve it. It is important to be practical in your planning, rather than throwing out ideas that you know you won’t stick with.

With any weight loss goal, it is important to…

  • Maintain a healthy low-calorie diet,
  • Participate in a consistent and challenging exercise program
  • Plan a routine that will fit into your schedule
  • Choose an exercise program that you enjoy; don’t force yourself to jog daily if you hate jogging

Mind Trick #4: Call For Backup.

Enlist the support of your friends, family, and co-workers. Tell everyone about your goal to lose weight and get fit. You will be surprised how supportive most people will be. Being open about your goals will also encourage others to make healthy changes in their own lives.

One of the most effective ways to ensure that you meet your goal is to enlist the support of an expert. My team and I would love to be that for you. By working together, we will be able to easily identify what really motivates you, we will design a workout routine that fits into your life, and together we will see it through until your goal is met.

To get started, all you have to do is text 732-702-0088 or drop us an email at and we will help you design a program that will transform your life. We look forward to hearing from you!


(Tips courtesy of