This week pretty much kicks off football season. College fans have tailgating options galore and you pro fans have Sunday snacking to contend with while watching your favorite teams ! (I’ve included some tips below in Nutrition.)

So in the midst of this new season, keep asking yourself why it is important to stay on your exercise program. Why is it important to eat healthy and lose weight, to create a plan that works for you? This plan should not be one you dread, but one you can look forward to.

It’s our why that must keep us in line during the good times – go team! – and also support you during the bad. And of course, it helps to have a plan….

Let’s talk!


“Studies show that one quality all successful people have is persistence.”–Dr. Joyce Brothers


Even if you are getting to the gym 2-3 times per week, you still need daily activity. I know it’s sometimes difficult to find 20-40 minutes to get in a walk.

So try this!

Build 10-minute bursts of activity into your schedule three times per day. Get to a stopping point at work and take a walk around the block. Before every meal, walk five minutes away from your front door, then come back. Do 20 push-ups on your desk or kitchen counter, 20 squats, and 20 jumping jacks.

Perfect days and workouts are rare. Do what you can!


With Labor Day here and football season starting, I encourage you to Master the Meats! Outdoor cookouts are about delicious meats and chicken. And for good reason.

Research shows that gram for gram, lean proteins help you feel fuller than fats or carbohydrates, meaning they can help with your weight loss goals. Choose healthy sides like watermelon drizzled with balsamic dressing, fresh cucumber and tomato salad, grilled bell peppers, and grilled corn.

Last but not least, drink plenty of fresh water to stay hydrated.

Just for this week

Research continues to pile up concerning using positive visualization and affirmations to help you achieve your goals. If you want to get in shape, lose weight, make more money, have better relationships…how and what you think and say to yourself is crucial.

For example, just this week, say this to yourself daily: “I am filling my mind with peace and calmness. I am losing fat. I am getting leaner and stronger every hour. I can easily lose five pounds this month. I am grateful for my body. I am getting healthier every day.” 

Print it out, hang it somewhere where you can see it every morning. And say it out loud!