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What's in your water?

I have told this story hundreds maybe thousands of times! It is about time I started sharing more on this blog to communicate with the community. The timing is perfect since it goes along with the start of our 2015 Personal Best Challenge. I have already received several emails asking if flavored water, seltzer water,

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Tuesday 12/2/2014

Staying on track with your fitness and nutrition can be extra challenging during the holidays. Just yesterday the first Monday after Thanksgiving 2 people told me they gained 2 lbs. after their Thanksgiving feast. That is the exact reason why we are having a 5 week holiday challenge. A little pre planning can go a long way.

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MACRONUTRIENTS: Nutrients that the body uses in relatively large amounts – proteins, carbohydrates, and fats. This is as opposed to micronutrients, which the body requires in smaller amounts, such as vitamins and minerals. Each of these macronutrients provides energy in the form of calories.



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A calorie  is a unit of energy, and too many units of energy can lead to excess body fat. 


3500 Calories = 1lb of body weight

To lose weight you must burn more calories than you take in creating a caloric deficit


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1. Eat 5 -6 SMALL meals daily.

                  * Big meals expand your stomach walls

                  * Small meals shrink the size of your stomach

2.  During cardio  ACCELERATE for short intervals (see HIIT training workout).

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