Monthly Archives: June 2017


Yoga for Treating Back Pain

Yoga for Treating Back Pain 

A recent study showed that yoga may be as effective for treating back pain as physical therapy. This reduction in back pain also created a reduction in pain medication taken. With the chronic overuse of narcotics currently in our country, it’s great to see that there can be another alternative for managing pain.

Yoga is great for improving flexibility and strengthening the core and other stabilizing muscles that support the spine. It is important to keep a few things in mind if you decide to try yoga to relieve back pain:

  1. Seek out a reputable yoga studio or private practice teacher. Well trained yoga teachers will know how to instruct you in poses and provide modifications so you don’t get injured.
  2. Pay attention to how your body is feeling and don’t push beyond your edge. Allow your body to adapt and change, don’t force it.
  3. Pay attention to your form in poses. Listen closely to cues from the teacher. A good teacher will provide the help you need to hold poses properly.
  4. Be aware of the type of group yoga class you sign up for. If you are going to a studio, be sure to read the description of the class you intend to take. It should tell you what level the class is and what to expect.

You can read about the study here from CBS news.

Thoughts on Completing my 21-day Detox Reset


Yesterday was the final day of my self-imposed 21-day detox reset plan and I am feeling accomplished!  In this past year, my busy schedule has gotten the better of me and I was reaching for nutritional quick-fixes like protein bars, packaged foods and eating out.   I wasn’t planning my meals, I was drinking way too many craft beers and just not taking care of my body like I should.  As if post-menopause wasn’t enough to deal with, consequently, my body responded to the neglect – I gained 10 pounds, I was feeling bloated and sluggish (OMG, can you spell, I-N-F-L-A-M-M-A-T-I-O-N?), mushy and all around frumpy so I decided, enough is enough!  I’m a fitness professional!  I was tired of feeling chunky and it was time to reset my hormones, reduce my inflammation and feel human again!

Now, I’m not saying that I ate and drank like this every day, but you’d be amazed at how quickly this stuff adds up!  Habits form VERY quickly and before you know it, you’re in a rut.

What I did

So, for the last 21-days I would say I eliminated the following crap from my diet:

  • Sugar in any form other than fresh fruit – no chocolate, candy, muffins, baked goods, NONE!
  • Protein bars – NONE! Every protein bar is packaged and contains some form of SUGAR!
  • Any Processed foods – any food that was pre-packaged was off the list – these contain preservatives, chemicals and, guess what: SUGAR!
  • Beer – this was a hard one and I wasn’t perfect, but, I was shocked at how much beer I was drinking each week! I think I may have had 2 total beers in the last 21 days. This is a far cry from my prior consumption and just think of all the carbs I eliminated.  And you guessed it, carbs = SUGAR!
  • Wine – off the list…SUGAR.
  • Anything fried – no chicken wings or chicken tenders for me. Again, I wasn’t perfect and I did break down 1 time, but hey, I’m only human. 😉
  • Pasta and bread – I tried to keep these to a minimum and derive my carbs from veggies.
  • Processed deli meats – too many preservatives!
  • Fast food of ANY kind – NONE!

One of the most important aspects of my detox reset was I re-introduced regular exercise into my life.  I had fallen out of habit with my regular routine and being post-menopausal, this is a recipe for weight-gain disaster, hence the extra 10 pounds!   I’ve started swimming laps twice a week – just 30 minutes of intervals gives me a TOTAL body workout.  I’ve also incorporated 30 minutes of power-walking no less than 3 days a week, 2 of those days includes 30 minutes of resistance training.

Don’t get me wrong, this was HARD!  And, making big changes like this is probably likened to going into rehab but I’m not one to ‘ease’ into anything; it’s gotta be all-in for me.  The result has been an interesting journey and I have paid very close attention to how my body felt and what my cravings were. 

The Hard stuff

I’d say the hardest thing I have dealt with was not having a beer at the end of my day – I viewed this as a reward for hard work and it was a well-practiced habit for me.  But after the first 4-5 days, I didn’t think about it at all.  Lots of sparkling water in a cold beer glass for me.  A surprising early epiphany for me was that my sugar cravings were gone almost immediately.  I LOVE chocolate.  Once I set my mind to not having any, I didn’t even think about it. 

How did I feel

I did notice the first week feeling pretty tired and a little sluggish (more than usual) which I believe was my body’s way of detoxing.  I also noticed that whenever I ate, I would become sluggish and tired soon after, like I wanted to nap. Again, I likened this to eliminating a lot of carbs and refined sugars from my nutrition.  My body was very used to having this crap to function and suddenly, it was no more.  This was easily remedied with a piece of fruit or a handful of grapes after a meal or at the slightest hint of tiredness, I would head for the treadmill (seriously).

Oh, and I was (and still am) was hungry A LOT – eliminating cruddy, processed carbs = hunger.  I filled in the gaps with lots of salads, veggies and clean protein for me.

How do I feel now

I feel GREAT!  It’s like I’m back in my own skin again!  My belly is no longer bloated, my clothes are fitting better and looser, and last week the scale started to move and I’m down 3.5 pounds since I started.  More importantly, I have rewired my brain and eliminated some REALLY bad habits that I had formed.  It truly is amazing how our bodies respond to the environment we subject it to – both good and bad.  My amazing machine is feeling amazing again! 

Every now and then it’s a good idea to take stock of our present situation; how we’re taking care of our bodies, ourselves.  Every now and then, it’s a good idea to “reset”.  It’s not easy, but the result will leave you feeling accomplished, strong and simply amazing!! 

As always, yours in health,






15 Great Pre-Workout Snacks

15 Great Pre-Workout Snacks 

Fueling before your workout is really important.  Eating the right foods before a workout can give you the necessary fuel to keep you strong through your entire workout.  Though protein is important for building and repairing muscle, carbohydrates are what keeps you energized during long workouts. You need to allow time for the foods you eat before your workout to be digested and absorbed. Time your snacks so that the energy they provide is readily available when you exercise. Small snacks can take as little as 30 minutes to digest. However, every body is different, so try experimenting with your eating and exercise schedule to find out what works best for you. Click here for 15 great ideas for a pre-workout snack.




How Exercise Can Improve Sleep

How Exercise Can Improve Sleep 

Rest and recovery is an important component to good health.  A sound night’s sleep can be a huge benefit. Sleep deprivation can lead to serious health problems like diabetes, heart disease, high blood pressure, and stroke. It can also kill your sex drive, impair your thinking, age your skin, cause obesity and depression.  Studies show that exercise can improve sleep quality. Insomnia, sleep apnea, and restless leg syndrome. To learn more about this study and the importance of sound sleep, click here.




Detox Fads

Detox, Schmetox

As move into day 7 of my self-imposed detox, I find it fortuitous that I just came across an amazing research based nutrition article in the June issue of ACE Fitness Journal, entitled “’Detoxing’ Requires Guts!

After reading the article I am compelled to blog about it because I feel so strongly about its content and I wanted to impress upon you how important it is that you stop riding this danged merry-go-round of crappy nutrition and fast-fixes (which never really fix anything)!

I am not afraid to admit:  I’m not perfect – I never claim to be.  I am human and I too fall prey to jumping on that stupid merry-go-round when my life gets hectic (as it has been of late.)  But, I do recognize when the darn thing is spinning out of control – I feel bloated, tired, gassy and swollen like a puffer fish!  This is my signal that it’s time for me to leap OFF the ride.

So, I will share with you a quote that I tell all our beautiful wise women clients during their initial consultation meeting with me.  I refer to our bodies as ” the most amazing machine” and for good reason.  Simply put, your body is BRILLIANT!

YOUR BODY has its own built-in, BRILLIANT natural detoxification system!  It DOES NOT require any supplement, special drink, or ridiculous store-bought cleanse to detoxify.  Each and every single organ in your body is part of an intricate and brilliant operating system that needs nothing more than REAL food and GOOD hydration to prioritize its functions so the system will run efficiently and effectively.

These days, trendy words like “cleanse” or “detox” conjures thoughts of drinking nasty concoctions for days or seriously depriving your body of nutrients, doesn’t it?  But in reality, detoxing our body is just a simple way of eliminating the CRAP that we put into it.  In our very fast-paced world, we have become accustomed to heading to the drive-thru, reaching for prepared boxed frozen foods, fast-foods, quick-fixes, and any instant gratification to satisfy the grumbling in our gut, so much so that our body now overcompensates and struggles to function as it was intended to.  This leads us to then try and manage all the side-effects (weight gain, headaches, bloating, constipation, lethargy), with the latest probiotic, OTC medicines, liver detoxes (OMG, really?!) and ‘juice cleansing’ potions.

Instead of challenging, frustrating and irritating your amazing machine (a/k/a your body) with crappy nutrition and poor lifestyle choices, why not give it a break?  Give it the NATURAL resources it needs to support the optimal function of its built-in BRILLIANT detox system.

Deciding to take a detox break isn’t easy and it does require a little discipline, but the rewards are tremendous.  Your detox break doesn’t have to be perfect, it just has to be better! I promise you, once you get past the first few days of eliminating all the processed crud and toxins from your body, you will be amazed at how much better you look AND feel.  Improving your digestive nutrition will enable better health and better functioning of your incredible machine!

So, save your money. Email me with the subject line “detox” and I’ll send you a PDF of the full article “’Detoxing’ Requires Guts!”  This is a GREAT read and can really help you better understand how your digestive system functions so you can make better choices and you can FEEL better!

Until next time, stay healthy and stay informed.