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Posted by: | Posted on: May 8, 2014

30 Day Challenge- The Next Challenge

We are 8 days into the 30 days of May fitness challenge and I know everyone participating is getting their daily 30 minutes of exercise 🙂 Remember to try different forms of fitness, stretch more, foam roll often, and of course be sure you are getting in those all important muscle workouts!!


I want to encourage you to start taking a closer look at your nutritional habits during the remainder of the 30 days. I’ve listed a few things to consider and I hope that you will comply with most, if not all during the remainder of May. Read More …

Posted by: | Posted on: October 22, 2013

Holiday Survivalfit Challenge- The Fitness Elements

holidayfeetI hope many of you are joining us in the challenge to stay fit during the holiday season. I know it’s tough to get active sometimes, but having a little accountability and some set guidelines to follow will help you stay on track 🙂

Over the course of the next 12 weeks I will be encouraging people to get at least 4 workout days in per week, and up to 6 if they are so motivated. These workouts are divided into a few different fitness elements: muscle conditioning, cardiovascular training/cross training, flexibility/range of motion, and REST!!

These all important elements make for a well-rounded exercise program and will help everyone to achieve optimal results. It will also encourage those who only perform one type of fitness element (i.e. a person who only runs with no stretching or strength training) to reap the benefits of incorporating all the elements. We need ALL these elements along with good nutrition!  Read More …

Posted by: | Posted on: June 21, 2013

Summer Fit 30 Day Challenge- 5 Tips to Cultivate Optimal Fitness

summerFriday, June 21st was the first day of summer and the last day of our Summer Fit 30 Day Challenge. It was a bittersweet day for me as I knew I wouldn’t see the femme, fitness, fatale as often, but I knew they saw and felt changes in their lives.

30 days was just the beginning of what I hoped to be life-long change. 

They learned about proper fitness and nutrition, lost inches, improved muscle strength and endurance, and every single one of them made progress within their own individual bodies. It was a fabulous event for me to watch as their trainer.

Read More …

Posted by: | Posted on: June 3, 2013

Make Your Foods Colorful- Fruit and Vegetable Color Code


English: veggies

 Red/Purple Grapes, grape products (red wine, grape juice), prunes, cranberries, blueberries, blackberries, strawberries, red peppers, plums, cherries, eggplant, red beets, raisins, red apples, red pears
 Red Tomatoes, tomato products (pasta sauce, tomato soup, tomato-based juices), pink grapefruit, watermelon
 Orange Carrots, mangoes, apricots, cantaloupes, pumpkin, acorn squash, winter squash, sweet potatoes
 Orange/Yelloww Orange juice, oranges, tangerines, yellow grapefruit, banana, lemon, line, peaches, papaya, pineapple, nectarines.
 Yellow/Green Spinach, collard, mustard greens, turnip greens, yellow, corn, avocado, green peas, green beans, green peppers, yellow peppers, cucumber, kiwi, romaine lettuce, zucchini, honeydew melon, muskmelon
 Green Broccoli, brussel sprouts, cabbage, Chinese cabbage, bok choy, kale
 White/Green Garlic, onions, leeks, celery, asparagus, artichoke, cauliflower, endive, chives, mushrooms
    • Based on the UCLA Center for Human Nutrition’s color code system.
    • Encourages a variety of fruits and vegetables to ensure a diverse intake of phytonutrients (cancer fighting nutrients).
    • Aim for one food item from each color group per day.
    • Eat seven or more servings of fruit and vegetables per day.
    • Eat a variety of fruits and vegetables.



Eat well, sleep well, exercise regularly and enjoy your life! Take care of your body.


In health and wellness,




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Posted by: | Posted on: May 21, 2013

10 Easy Ways to Shorten Your Lifespan

imagesCA7OS3O3No, this isn’t a typo, rather a very sarcastic attempt at grabbing your attention and hopefully convincing everyone reading this to take their health and wellness a little more seriously. For years now the health and wellness community- made up of physicians, dieticians, fitness professionals, and other healthcare practitioners- have been emphasizing the importance of exercise, proper diet and an overall healthy lifestyle to improve lifespan and decrease risk of disease.

Unfortunately, it seems to be falling on deaf ears as the majority of the nation still doesn’t partake in regular exercise. A recent study by the NationalCenter for Health Statistics found that only 19% of the population engages in regular, high intensity physical activity (three intense 20-minute workouts per week). Other recent polls have shown US obesity rates to be at 30%- that’s 3 out of every 10 people walking down the street.  The nutritional state of the union doesn’t come out all roses either.  We still consume foods that have shown to increase risks of certain cancers and other disease. Read More …

Posted by: | Posted on: November 2, 2012

Diet Grader Phone App

Our Diet Grader users just received a great new tool.  Now from your iphone of android device

English: A gray version of an emblem used by i...

~~~ Or, Check it out in the Google Play Store ~~~

you can load an app that works with your Diet Grader account.

It’s just a first generation release and yet the tool is ready to go and assist you in making account inputs and selecting the right food choices to make your grade an A+

Take a search for Vitabot in the app store and then download the app to your device.  Just login with your regular online userid and password you received (or we gave you) when you signed up.

Personal training clients and Diet Grader Nutrition Solution online account holders… This app carries no additional expense to you.  It is free access to all Diet Grader registered users.

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