Do Your Research

Ok so you’ve decided to make a change in your life.  You want to lose weight, become healthier, or just learn some new things.  But, you wonder where to start.  In today’s day and age, we are bombarded by information.  We can find things on the internet, in the newspaper, or from our next door neighbor.  We can read blogs, research articles, news stories, take classes, or just read our facebook feed. With all this information at our fingertips, it can be difficult to determine fact from fiction.

So how do you determine what’s true and what’s not?  For the best results do your research.  Read up on a topic from several sources.  Pick from the most reliable sources in that field.  On the internet, anyone can all themselves a professional.  Make sure you are reading information from a reliable source. 

For starters, read articles from websites with endings such as .org, .edu, and .info.  Only read blogs and webpages from trusted professionals with reliable and science based credentials including and not limited to MD, CSCS, ACSM personal trainer, and RDs.  You wouldn’t get advice about nutrition from a computer professional, would you?

Better yet, contact a professional in your area.  We are always happy to provide information and guidance.  We can even work with you one on one and give you individual advice.

Check these great resources for science based information:

Academy of Nutrition & Dietetics:

American Heart Association:

American Diabetes Association:

American College of Sports Medicine:

National Strength & Conditioning Association:

 Everyday: Eat, Move, and Improve!



Have you heard about the term motivation? You most likely have.  Motivation is our drive to action.  We can be driven by money, prizes, or rewards (external motivation).  We can also be driven by our inner thoughts, dreams, or goals (internal motivation).  Why am I speaking about motivation on a nutrition & exercise blog you ask??  Because, motivation determines ALL we do, especially eating right & exercising.

That’s right, we all have a certain degree of motivation toward eating right and becoming fit.  Everyone has a different motive.  It can go from becoming healthier to just fitting in an old pair of jeans.  It can go from losing 50 pounds to running a marathon.  Most importantly, you need to find YOUR DRIVE.

Find what moves you to action.  Find what you’re longing for.  Write it down.  Think on it every day.  Finally, ACT on it.  Work toward your goal daily and continually remind yourself of your inner drive.  Remind yourself of your drive on those hard days.  I guarantee you will have difficult days.  The secret is to stay hopeful and motivated on those them.  In the end, it will be worth it!

As Always, Trust Your Gut!

Move More!

This entry is the final of 10 named “10 Simple Steps To Make Good Habits More Delicious” from the Sport, Cardiovascular, and Wellness Nutrition group.

Physical activity and diet go hand in hand.  You really can’t have one without the other for your health!  Exercise is very important to help you maintain a healthy weight and to prevent disease.  It strengthens our muscles, bones, heart, and more!  To help you achieve and/ or maintain a healthy body weight, the US Dietary Guidelines encourage 2 ½ to 5 hours of moderately intense exercise or 1 ½ to 5 hours of vigorous exercise each week.  Shoot for 3 days of cardiovascular exercise such as walking, running, or biking and 2 days of strength training a week.

Follow these steps to get started

  1. Consult with your doctor about exercise before you begin any exercise program.  They will be able to point you in the direction or refer you to an exercise specialist.
  2. Choose a heart-pumping exercise that you enjoy.  You’re more likely to stick with an exercise program if you like the movement!  Here are some suggestions: walking, jogging/ running, group exercise classes, dancing, or bicycling.
  3. Add strength training.  Try these: push-ups, pulls-ups, bicep curls, sit-ups, or carrying heavy objects
  4. Make time in your day!  Set a time aside just for exercise most days of the week!

As Always, Trust Your Gut!

Push Yourself, but be Smart

I went for a run this morning.  I set a goal for 40 minutes.  The weather seemed decent when I left; cloudy and cool.  But, halfway through my run, the humidity got to me.  It was tough to breath.  I had sweat in my eyes and I was heating up. Plus, my route was really hilly.  I knees were getting sore. Doubts swam through my mind.  

Despite these difficulties, I finished my run.  I wasn’t satisfied with my performance, but I I’m glad I went out and did it.  I learned that I will have days like this.  I learned that I need to push myself, but give myself a break sometimes.  There is a grey area between risking injury and pushing your body.  You need to be honest with yourself.  Promise that the next workout with be better.  The main thing is that I got out there and did it.  It wasn’t my best.  But, I got out there and moved.

Today, I challenge you.  Take some time and MOVE.  Yes, it will be difficult.  Yes, you will have doubts.  But, you will get better from it.  I cannot promise you when, but I guarantee you WILL, with time.

Go after it!