Category Archives for "Habits"

Turn Down the Speed

...........Turn the Speed down to your advantage.

To many of us rush here and there. The western diet of fast food, pour from a can or out of a box, heat and serve, grab and go is slowly killing us. Lets slow ourselves down and eat to regain our health.  

  1. Eat slowly and mindfully. Pay attention. Breathe.
  2. Make food that looks beautiful and smells good. Taste it as if you were at a wine tasting event.
  3. Share mealtime with others. A bonus would be to eat in a relaxing environment.
  4. Eat whole foods. Notice the different textures, temperatures, and tastes.  
  5. Get plenty of protein, along with healthy fats and beautiful colorful veggies.
  6. Include fermented foods such as sauerkraut and kimchi to keep the intestinal bacteria happy and healthy.
  7. Stay active. Our bodies work best when we move.
  8. Relax. Recover and de-stress. Get at least 7 hours of sleep.

Slow yourself down, It does YOUR body good.

To Your Best Health,

Coach Nancy

Three Rules for Eating on Vacation

Here are my three rules to easy eating while on vacation. (Thank you Michael Pollan for the fantastic ideas in your book “Food Rules”- Great read for anyone!)

Eat foods that you can visualize in their raw state. If I’m not able to identify where a particular food came from, I’m going to avoid it. At restaurants that means avoiding foods covered in goop and sauces. Where does that cheese like substance come from anyway? Fried food? Not happening. I don’t know what is in the coating or what they fry it in (not to mention the fat and calories). That leaves me with very few choices, so I’ll probably starve, right? No way! Think of all the grilled items, vegetables, fruits, fish, eggs and more I can have. There are thousands of varieties of vegetables and fruit alone. Open your mind and mouth to new possibilities!

Eat foods that spoil quickly. If a food like substance can stay on the shelf for years it is probably very low in nutrients. If a rodent will not even go after it, do we really want to put it in our mouth?

Eat foods your grandmother (great-grandmother?) would recognize. I love my grandmother; she was a wonderful cook. But I’m sure if she looked at a Go-Gurt she’d have no idea what to do with it. What about Spam, Velveeta, or powdered drink mixes? She did her cooking with items readily found in her area, that she grew herself, or my grandfather fished or hunted. She didn’t have a whole lot shipped from other countries, or items found out of season in her area. I’m going to imagine sitting at her table each time I eat.

So that’s my plan when I go on my next trip.  I’m going to eat fresh foods that are easy to recognize (before and after they are cooked). I’m finding foods that my grandmother would enjoy.

That’s not so hard, is it?

To Your Best Health,

Coach Nancy

Tangerine Lime Salad Dressing

Tangerine Lime Salad Dressing:

1 Tablespoon olive oil

1 teaspoon balsamic vinegar

juice of half a tangerine

juice of half a lime

Mix the ingredients for the dressing. Whisk well, so the oil and juice mix properly and the dressing gets a little bit thicker.

Served best with this salad:

4 big handfuls of mixed salad greens

handful of olives, halved

5 sun-dried tomatoes, chopped-

(soaked if necessary)

Handful of nuts, roughly chopped (I used walnuts)


Toss the nuts, tomatoes and olives with the salad leaves and add the dressing. Mix well, preferably with your hands, make sure every leaf gets a good coating of dressing.

Simple but delicious. This salad will definitely be served a lot during barbecue season!

To Your Best Health,

Coach Nancy

It’s Terrific Tuesday

Coach Natasha is at it again. She is fantastic at creating short do-able challenges. Take this Summer Challenge on. 


Let’s talk about the craziness of summer, from running the kids to summer camp, to throwing BBQ’s, graduation parties, planning/packing for camping ..

All of these things are supposed to be FUN!!

I feel like too often in the rush of life we forget that all of these things are supposed to be fun !

My challenge to everyone these next few weeks, is when you feel yourself stressed out running all of those errands, dropping those kids off to 29349493 different places , grocery shopping for the third time this week.....

Take a deep breath, and realize it’s going to take more energy running around like a crazy person, rather than taking it one step at a time and enjoying the little things that you have to do along the way!

I hope you all use this little challenge this week. 
Looking forward to hearing what ways you “slowed it down a little” this week!

Coach Natasha

Make Yourself a NOT To-Do List

Recently I was challenged to do a task that I knew wasn’t going to be helpful to me. It was a generic call out to a group. I thought through the reason that challenge was being given and then politely said, I wasn’t going to participate. I found a great coach who instead congratulated me on not doing the challenge.

I thought we all have this long list of To Do’s that cause us angst as we struggle to check them off. It felt good to know I had something already settled. I have some things in my daily routine that already help me.

What would be on your list of things you should NOT 'To-Do'?

For me I shouldn't combine too many outside activities into one week. I can handle one outside-the-normal appointment without going a bit wacky each week. In my schedule, one doctor appointment or one speaking engagement a week, one out of office visit, or one trip to visit with a friend is comfortable. Trying to add more than just one thing can make me a bit bonkers.

For me I shouldn't try to stay up past 10pm. I just shouldn't do that. I fall asleep any way so I don't enjoy whatever I am trying to enjoy.

For me I shouldn't try to put my vitamins away in the cupboard. I need the constant reminder of them being on my counter, in order for me to take them each day.

For me, I shouldn't make three new recipes in one day. I just don't have that extra time to spend in the kitchen.

For me I shouldn't go to the grocery store while I am hungry. I am tempted just like most people by the wonderful smells coming from the bakery or the lure of chocolate at the check-out line.

What should be on your NOT 'To-Do List'?

To Your Best Health,

Coach Nancy

Taco Blend Recipe

This mixture of spices approximates what you might buy in a package. It tastes just as good and you eliminate the unwholesome ingredients in the store bought variety.

Depending on your taste you can use as much or as little as you like.  I usually make 4 times this much so I have it ready when I need it.

                    1 tablespoon chili powder

                    1/4 teaspoon garlic powder

                    1/4 teaspoon onion powder

                    1/4 teaspoon crushed red pepper flakes

                    1/4 teaspoon dried oregano

                    1/2 teaspoon paprika

                    1 1/2 teaspoons ground cumin

                    1 teaspoon sea salt

                    1 teaspoon black pepper

In a small bowl, mix together chili powder, garlic powder, onion powder, red pepper flakes, oregano, paprika, cumin, salt and pepper. Store in an airtight container.

To Your Best Health,

Coach Nancy


Taco Salad fixed by Amy, age 11.

2018 is Just About 1/2 way Through

June is not yet over, This week is just beginning

What about if you break it down to hours? It's not even half past 2pm as I write this. Which means I still have time to do something for myself to increase my nutrition, therefore increasing my health, that in return makes me happier.

I'm going to get my dinner prepped so I have a faster time making the final dish tonight. That will make me healthier because I will increase the variety of foods by having some prepped ahead of time. That will make me healthier as that variety will increase the source of micronutrients because they are coming from different foods. Of course it makes me happier as less stress later is always a good thing at the end of a busy day.

What are you going to do in the next few minutes to do that for you?

To Your Best Health,

Coach Nancy

Bring on Mondays

Everything always starts on Mondays. We start at the gym for our first day on Monday. We start our new eating plan on a Monday. Our new job will start on a Monday. We pick up the brand new puppy on a Monday. 

Our Mondays are the starting point for our week, yet that is the day that often derails us the most. Coach Natasha has a cure for that. Read on, and then complete Coach Natasha's Challenge.

          "I don't know about you, but there is something about starting a Monday off right: Prepared and ready to dive in.   

You make that choice every Monday when your feet hit the floor. Will you be successful this week? Will you not be prepared and hope for the best?

I am well prepared this week to set myself a schedule and stick to it.

What is one thing you want to start doing every week, And Stick To It?"

-Coach Natasha

Tell us in the comments below.

To your best health,

Coach Nancy 


You’re Behind – Catch UP

Seth Godin is one of my favorite blog writers. He writes daily and he knows how to hit home fast. Recently he wrote this to business owners. As you read it, with a little tip from Coach Dean, substitute 'weight loss', 'eating healthy', 'getting fit', or 'making my eating better' for the word books and lessons.

It'll open your eyes to a whole new world. 

How far behind? 

"Should you give up?

There are people who have read far more books than you have, and you will certainly never catch up.

Your website began with lousy traffic stats, in fact, they all do. Should you even bother?

The course you’re in – you’re a few lessons behind the leaders. Time to call it quits?

Quitting merely because you’re behind is a trap, a form of hiding that feels safe, but isn’t. The math is simple: Whatever you switch to because you quit is another place you’re going to be behind as well.

It’s not a race, it’s a journey. And the team that scores first doesn’t always win." - By Seth Godin

Keep your journey going forward. 

To your best health,

Coach Nancy


Success Secrets for Busy Moms

Mothers day is right around the corner, and it got me to thinking about all the moms we have had the privilege of working with over the past few years.

Without a doubt moms are the most selfless clients we have, and frankly, that’s not always a good thing. Because moms are by nature (and need) focused on everyone else, oftentimes her own physical, emotional and mental well being suffers.

A lot of great moms put aside their fitness ambitions aside because of all the chaos that goes on around them, thinking that it’s for the best. The reality is that a healthy mom is better prepared to take on all the stress that comes her way.

Every day we have moms that walk through the door and work their tails off, only to have their efforts sabotaged my the rest of the day. Here’s a few simple steps we can all use to make each day just a little healthier than the day before.

Step #1 – Eat Something!

You get up, hop in the shower, get the kids ready, make sure they get something in their stomach before it’s off to daycare or school. Maybe your husband needs his shirt ironed (our hubby's need us too). Missing breakfast just becomes part of your day. This can set you up poorly for the whole day, as you are more likely to reach for something unhealthy to fill that void in your stomach. Your blood sugar never stabilizes, you feel tired, reach for another cup of coffee and on and on it goes.

Nobody expects a busy mom with a crazy schedule to get up an hour earlier to make eggs every day, but a Super Shake takes just a few minutes to make, tastes great, and gets your day started right.

Here’s a great tasting recipe that mixes in a flash and you can take with on your way out the door!

1 Cup Green Tea
1 Scoop Vanilla Ultimate Muscle Protein
1/2 Cup frozen berries (strawbewrries, raspberries, or blueberries)
1 Tbsp almonds
Additional water to suit your texture/thickness preference, blend and pour into your travel cup. 

Step #2 – Keep Your Training Appointment

You wouldn’t dream about missing a doctors appointment or soccer practice for the kids. If it’s on the calendar, you are going to make sure they are there – it’s just what moms do!

Mom, you need to take the same approach with your fitness. Put it on the calendar and don’t miss it! I am going to brag on our 5:00am training crew a little, because every woman in there is a super busy mom who doesn’t necessarily feel like getting up every day, but makes it happen because she knows it is the only time it will get done! In fact the moms in all our group choose that time and keep that training appointment because that is her time – no excuses!

Step #3 – Don’t Make Sweets Your Solace (and lay off the booze)

Let’s face it, all too many moms are stress eaters (as are the rest of us). After another long day don’t I deserve to sit down with that bag of double stuff cookies or hot fudge sundae? No and No. Night time is danger time for a lot of moms. The kids are off to bed and she has just had it. Half a bag later the guilt sets in, so why not just finish the bag? Let me encourage you this way, that was a vicious cycle I was caught in for years, and it held me back big time! Don’t turn an occasional treat (or lapse) into an all out pig out.

The other danger zone at night is those glasses of wine. Alcohol and fat burning cannot and do not co-exist. I understand the stress release factor, but you can’t have it both ways. If you want to maximize your result potential, you are better off finding other stress release and relaxation methods in the evening. A hot bath, stretching, and foam rolling are all productive and relaxing, and enhance your fat loss efforts. And as far as the research that shows wine is full of anti-oxidants, etc. – get your full daily servings of fruit and vegetables first, and then get back to me.

Happy Mothers Day!

To Your Best Health,

Coach Nancy

1 2 3 14