Everything Goes Like a Yard Sale

The last two hours of a yard sale are boring. All the good stuff is gone and you are dreading what to do with all the things left on your lawn. I sort of feel like that right now. Half the year is gone and I am not sure what is in store for the rest of the year. It all goes like a yard sale. The good stuff is gone and what is left is not quite what I was expecting to see. Or is it?

At this point of the year, I always ask myself and reflect on the answers to the following 3 questions:

Did I accomplish or am I on the way to accomplishing my goals that I set out for myself?

  • If yes, then I celebrate (insert happy dance here).
  • If no, what can I correct to get myself back on track? All is not lost.

Did I have any unexpected wins or failures?

  • Unexpected wins? Doesn’t have to be the lottery, but maybe a job promotion or a gift from a friend. List and celebrate them. Of course happy dances are allowed here too.
  • Unexpected failures? These seem to be easier to spot. List them and reflect upon how they can help going forward. List them as facts instead of wrapping them up with emotional ties.

Have I worked on myself?

Personally and professionally, I have a long term goal of being able to ski-dive at 90 years old when my grandchildren ask me to go with them. They are going to know that I could do it if I want to. I also want to change the world. Working at Get Fit NH, (insert link) I know that if you become healthier you’ll automagically become happier. The world needs more happy, and I want to be a part of that for many people.

  • If yes, are there any areas I need to continue to focus on for the next six months?
  • If no, what am I going to do to recommit myself to developing personally and professionally?

The great news is, if I’m on track with my business and personal goals, I still have another 6 months to continue to grow and develop. And if I’m not where I want to be with business, I still have 6 months to refocus and/or to make adjustments.

Please don’t wait until a new year to write out your goals for the year. Do that today. Take the next step and break apart your goals into what you are going to do monthly, weekly, and daily to help you reach them. Mark your calendar with dates you wish to reach your goals. Finally, post your goals. Keep them in a prominent place. Who cares if others see your goals? In fact, invite people to read them. This will be a huge factor in reaching your goals.

So don’t feel like everything is going like a yard sale. Take charge of your life. So the yard sale has happened. Now you have a clean slate.

To your best health,
Coach Nancy

Karalynn’s Super Scrumptious Kale Chips

My daughter has fallen in love with kale chips. Brookford Farm’s CSA program delivers a large bag of kale to us each week. Before it even gets into the house, she is asking to make kale chips. Since they take about 15 minutes to make, the kale chips at our house will be devoured in less than 45 minutes after it arrives fresh at our door. In short, my kids love them!

  • 1 large bag of kale, washed
  • ¼-½ teaspoon garlic powder
  • 1-2 tablespoon olive oil

Heat oven to 350 degrees. Prepare the kale by taking the large rib out of each leaf. We do this by holding the leafy part of the plant and pulling the stem up towards our hand until it breaks off. Depending on the size of the leaf, we might break the leaf in two pieces.

Lay the leaves out so that none are overlapping each other on a cookie sheet. Drizzle olive oil across the leaves and then use your hands to mix the olive oil around on the kale. Again, lay out the leaves so they aren’t overlapping each other. Sprinkle garlic powder on top. You’ll have to judge how much you want to your taste. Bake for 10-15 minutes or until the leaves are crispy. My kids eat them right off the pan as soon as they are cooled!

3 Simple Steps to Practicing Gratitude

It may seem simple, but most of us want to be known as grateful people but we don’t act like it. Showing appreciation is different than thinking it in your head. Being thankful has been shown to:

  • Create a stronger immune systems and lower blood pressure.
  • Give higher levels of positive emotion.
  • Bring you and others more joy, optimism, and happiness.
  • Circle you with more generosity and compassion.
  • Help you feel less lonely and isolated.

How can you practice being more grateful?

1. Write it all down!

Yes, just thinking about your daily gratitude can help but there is something very powerful about putting pen to paper and getting those grateful thoughts out of your head and into the open. It makes them more real and allows you to really gain a better perspective.

2. Make them authentic.

Just writing down three things as quick as you can isn't going to give you great results. They have to be something real and authentic to your daily life to give you the most benefit. They don't need to be some profound revelation. For example, I am grateful for the chair I am sitting on. It sure beats sitting on the floor.

3. Do it daily.

Being grateful once in awhile won't make the changes you are looking for. Working yourself up towards daily practice will help you to get the amazing benefits. It doesn't have to take you a long time every day, but this can be a skill that impacts not only your life but the lives of people close to you.

Bonus: Find a common theme.

This is a tip that you don't have to follow, but I have found to be helpful. Instead of writing down three random gratitudes every day, I try to find a common theme. It might be the relationships I have in my life, something to do with nature, or even my overall health. The theme does not matter, but it does help me focus on one area of my life for that day (or week) and get a much deeper appreciation.

Executing your gratitude does not need to be a difficult task. Use these tips to help make it a daily practice!

To your best health,
Coach Nancy

Your Restaurant Cheat Sheet Is Here!

Let's face it. Life is getting busier and busier, and sometimes something has just gotta give.

For many that "something" is time in the kitchen, cooking and eating. Whether it's late nights at the office or running the kids all over creation, more and more the choice is "eating out".

One of the problems this creates less control of portion sizes, and the vast array of choices makes it oh-so-easy to eat way more than is helpful for our health and fitness goals. The fact that so often we are stressed and rushed when we are doing makes it even more likely our choices will be, let's say, less than optimal.

But first let's get some perspective.

If you go out to eat once or twice a month, or less, indulging in something you enjoy is not going to set you back for very long, if at all. There is some amazing food out there to taste, and I enjoy it as much as the next person.

But I know people who eat out two, three or more times a week, either out of necessity or choice. And travel is a whole 'nother animal, right? 

When that's the case, we need a strategy to navigate through all those big portion sizes and calorie traps. It's a losing battle to eat out without one.

And that's what the Restaurant Cheat Sheet is all about. 

Actually I think "Cheat Sheet" is selling it short, as this 53 Page e-book offers nutritional guidance and menu ordering tips for:

  • 6 Coffee Shops
  • 10 Fast-Food Restaurants
  • 20 Sit -Down and Casual Dining Restaurants
  • and even 10 client recommended favorites in and around the Concord, NH area!

Get yours for absolutely free below, and let me know how it has helped you.

Enjoy!

Leveling Up Is a Choice

Some people talk about continuing education as if it’s an option. Especially when you are talking nutrition and your own health, you have to keep on learning.

Let’s face it, our lives are very different than when we were kids. The time my kids spend playing is astounding to me. I wish it wouldn’t change but I know it will. Think back to when you were just driving. The amount of freedom it afforded you also cascaded to other choices and options. For me, I had the freedom to drive myself to work and therefore stop at any convenience store I wanted to buy what my paycheck could afford to feed me. That meant a lot of Little Debbie’s snack cakes.

Life has changed again. I am now the mother of 6 and Gigi (grandmother) to 3. I work full time. I rarely just ‘play’ and I certainly don’t have a whole lot of use for Little Debbie’s. While they still might taste good, I have learned what a diet of those can do to a teenager, and I don’t want to experiment with a 50-year-old body.

! am constantly learning about new hormones my body is not producing as well or hormones that are raging that I didn’t know effected sleep so much. I am glad there is someone out there who is knows all this medical stuff to help me out.

Don’t stop learning. While your circumstances are different from person to person and your life is constantly shifting gears, you have to match your nutritional needs to you.

I can help you do that. There are far too many barriers in health, but once you’ve started to make changes to your system (it could be the system of how you think about food, how you look at each meal, how you put portion sizes on your plate, etc), the opportunity to level up is largely driven by you. Level up the field by what you choose, by how much your chose, how often you chose to go outside of the plan and by who you choose to learn from.

To your best health,
Coach Nancy

Simple Garden Tomatoes

Right now is the perfect time for some tomatoes fresh out of the garden! Pick a few of your own and dress them up with this simple but delicious recipe!

  • 3 garden fresh tomatoes (or however many desired)
  • Olive oil
  • Mrs. Dash’s Garlic & Herb seasoning

Slice tomatoes and lay out on plate or serving dish. Brush on olive oil with a pastry brush. Sprinkle on Mrs. Dash’s Garlic & Herb seasonings (all Mrs. Dash seasonings are salt free). Cover and let sit for 30 minutes to an hour at room temperature.

The “take it with you” calorie control guide [Infographic]

There is no need to pull out the food scale and count calories all the time. This is easier.

By Dean Carlson (with a little help from his friends)


If you are like most people, you don't want to do math every time you eat. The good news is you don't have to when you learn how to use this handy calorie control guide. It's a lot more practical than carrying a food scale everywhere!


It's one thing to know what to eat. Most of us know we need less twinkies, more veggies. 

But it's another thing altogether to know how much to eat. Because no matter what your goal is; lose bodyfat, gain muscle, or even both, portion control matters. 

And the dirty little secret about counting calories is out - research shows it can be up to 25% inaccurate, up or down. That is an enormous difference than can really frustrate even the best mathematician.

So let's do this instead.

Download this printable guide and post it in your kitchen.

So much simpler!

Click here for a fully printable version of this infographic. Keep a copy in your kitchen and another at the office for easy reference during every meal.

Note: If you want more resources like this one, check out ProCoach Nutrition Coaching. In addition to personal coaching, accountability, and support, you'll get access to more visual guides, worksheets, and learning materials that help our clients find healthy eating and lifestyle strategies that just plain work in their busy lives.

Thinning Out Carrot Beds

Thinning out carrot beds is similar to what I need to do in my own life. In order to be the best version of me, in order to support my own growth and success, I need to get rid of everything/everyone who isn't helping. I’m wondering if you have some thinning out to do, too.

Some things SLOW me down. I find when I am over tired I drink way too much coffee and I tend to crave sweets. Since I am tired I give in to those cravings too often. It’s not the cravings I have to address as much as the sleep. So I might need to get rid of what is keeping me up late (a favorite TV show, a movie started way too late to fully enjoy, or maybe that coffee needs to stop at a certain point in the day so it doesn’t keep me up). Do you do something that can slow you down?

Energy Zappers steal my strength. There are a few people in my life who always seem to be down. Just listening to their conversations leaves me tired. I work hard to leave them in a better state mentally than when I first started chatting with them. BUT I am drained, not from expelling physical energy, but these people have left me drained emotionally. Naysayers also bring me down. Those that seem to see the half glass empty in my life and want me to fix it. As much as I try to keep an open mind to their thoughts, it tires me out to know others see such a gap in the goodness of what I am doing/trying to do. Do you also have those in your life who unknowingly take some of the positive energy you need to be successful and flourish?

As I’m gardening it's hard to cut out so many little carrot or bean plants. It’s my least favorite part of gardening, because I always feel bad that I didn't let them grow up. I know in the long run, those that are left will grow up bigger, better, and tastier than if I'd left all of them bunched together. While you might not enjoy it, think about who/what needs to be thinned from your own life in order to be the strongest, healthiest, best version of you. And yank them out without mercy. 🙂

To your best health,
Coach Nancy

35 Ways to Drink More Water

1. Always have a water bottle in your hand.

2. Fill a gallon jug with water and only pour water from that. Empty it each day.

3. Leave a water bottle in your purse.

4. Bring a water bottle with you when you go grocery shopping. Drink every time you see something you want to buy that is not on your list.

5. Drink a water bottle on your way to work. Of course, only when your vehicle is stopped.

6. Drink a full cup of water each time you brush your teeth.

7. Have a cup of water near your bed. Drink some before you get up each morning.

8. When talking on the phone, sip water while you are listening to your friend gossip.

9. Add lemon or lime to your water.

10. Drink 8 ounces of water before breakfast.

11. For each glass of liquid you drink besides water, challenge yourself to have an equal amount of water.

12. Bring a water bottle with you to any appointments you have.

13. Always bring water to a business meeting. It might be the only way to stay awake.

14. Add a sprig of mint to infuse your water.

15. Drink 8 ounces of water before dinner.

16. Finish all the water in your glass when taking your multivitamin.

17. After dinner have 8 ounces of water for dessert.

18. As you walk out of the door, bring a water bottle with you to drink in the car.

19. Sip water while walking your dog.

20. Drink 8 ounces of water before lunch.

21. Always drink water while resting during your physical training.

22. Freeze a water bottle or two, it can keep your packed lunch cold while it thaws. Then drink it for lunch.

23. Always have a water glass on your desk.

24. If you watch your favorite TV show, drink 8 ounces before it is over.

25. At the beach, drink water.

26. At your son’s baseball game, drink water.

27. Drink water at dance lessons.

28. Add a few apple slices and a cinnamon stick to your water.

29. Place the number of filled water bottles you want to drink in a day on your kitchen counter. As you drink them they become their own check mark on your to do list.

30. When eating out, ask the server to leave a water pitcher on the table.

31. When you order your coffee, also ask for a glass of water.

32. Buy a special water bottle that shouts out your personality.

33. Remember to fill your water glass during your meals.

34. Strawberries and raspberries make beautiful infused water that tastes amazing.

35. Never leave home without your water bottle.

S3 Party Recipes

Our S3 reveal party was a wonderful time of celebrating all the work and effort that went into 39 days of focusing on nutrition. It is all about the food. Food should be enjoyed. With these recipes, you can jump start your way to better health.

Omelet Muffins

  • 20 eggs, scrambled
  • 1 pound ground pork breakfast sausage
  • Veggies of choice - see the variations below.

Grease 13x9 inch pan with coconut oil.

Onion Pepper Mushroom Omelet –
Use all frozen veggies, add those to the pan first, next add sausage and mix gently, pour eggs on top and bake about an hour or until set.

Onion Pepper and Spinach Omelet –
Use all frozen veggies, then add sausage pour on eggs last and bake until set.

Onion Mixed Peppers Broccoli Omelet –
Love those frozen veggies – one bag of each, add in sausage and pour eggs over. Bake for about an hour.

Onion Mixed Peppers Asparagus Omelet –
Add all the veggies to the pan, then add sausage and pour eggs over it all. Bake for about an hour.

Want to make a smaller batch?

  • Coconut oil or paper muffin liners
  • 8 eggs
  • 1/8 cup water
  • 1/2 lb chicken or sausage, cooked and cut or crumbled into small pieces
  • 2 cups diced vegetables (1 red bell pepper, 1/4 lb asparagus or broccoli and 1/2 yellow onion is a great combo, but use whatever is on hand)
  • 1/4 tsp salt
  • 1/8 tsp ground pepper

Preheat oven to 350 degrees. Grease 8 muffin cups with coconut oil or line with paper baking cups. Fill any remaining muffin cups with 1" of water, so they do not scorch while baking.

Beat the eggs in a bowl and add meat, vegetables, salt, ground pepper, and any other ingredients you wish to add. Pour mixture into the muffin cups. Bake for 18-20 minutes.

Chicken Salad with Cucumber & Melon

  • Cooked chicken, chopped (your portion size)
  • ½ cup diced cantaloupe or honeydew melon
  • ½ cup finely chopped cucumber
  • ½ cup finely chopped tomato
  • 2 tablespoons lime juice
  • 1½ teaspoons orange juice
  • 2 teaspoons light olive oil
  • 1 tablespoon cilantro
  • Pinch of pepper

Combine lime juice, orange juice, olive oil, cilantro and pepper in a jar. Shake to combine. Mix everything else into a large bowl. Drizzle with dressing and toss ingredients to coat everything.

You can also find the Breakfast Salad recipe right here!

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