How to make a change STICK

healthy lifestyle mindset Apr 10, 2019

If you want to stick with a habit for good, a simple and effective way you can do this is keep a habit tracker. We have created one -DOWNLOAD HERE- to help you establish your new habit.

Each little measure provides feedback. It offers a signal of whether they are making progress or need to change course.
Don’t go crazy and decide you are going to start 10 new habits this month. Our recommendation is to choose ONE (or 2 at most) NEW habit you would like to establish.  Then add 1-2 that you are currently working on that need a little refining. Don’t forget at the end of the month to give yourself a reward even though you will already have the reward of creating the new healthy habit.

Keeping a habit tracker can be LIFE-CHANGING.  Some of these "simple" tasks have helped me lose and keep off 60 pounds for over 12 years (minus pregnancy:P)
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5 factors that make life worth living

healthy lifestyle Apr 09, 2019

Many people believe feeling happy is the only measure of happiness.  While that is an important measure Martin Seligman believes there are 5 core elements of psychological well-being.  Basically, these 5 things are what make life good.  Happiness then is not the absence of misery but these 5 factors being present in your life! 



Martin Seligman


Martin Seligman spend years studying suffering and unhappiness as a psychologist when he realized there is a whole other side to this problem.  He began studying happiness and human flourishing.  He is now considered one of the top positive psychology experts.  PERMA is the word he uses to describe the 5 factors of human flourishing.  These factors are:


P = Positive Emotion


E = Engagement


R = Relationships


M = Meaning


A = Achievement


Let’s look at these individually. 


Positive Emotion – This is happiness as we think of...

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I had a case of "I can't"

mindset Apr 06, 2019

THERE IS NO I CAN’T” is in huge vinyl letters on our studio wall. This is one of the first things Jeremy challenged me on when we met. I have taken that statement to heart. Realizing HOW powerful belief in yourself is. To NOT put limits on possibilities. To go for the hard instead of hiding behind “I can’t”. 

Over the 10 years we have been together I have rid a lot of the “I can’t” in my life. But recently, with this new baby on the way (any day now) I’m sad to say the “I can’t” has slipped back in :( I didn’t even realize it, and it has stolen some of my joy during this pregnancy. When I saw it on the wall at the studio the other day I truly looked at it and was convicted of how many “I cant's” I have put on myself with this baby’s arrival. 
FIRST,  Please know how extremely blessed I know I am to be able...
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1 Mile = 100 Calories

Uncategorized Apr 02, 2019

Well about 100 Calories at least. Give or take for body size etc. This is a rough estimate to help you get an idea of how much movement is required to lose weight. There are 3,500 Calories in a pound of body fat. This means it could take 35 miles to burn 1 pound. 5-miles a day 7-days a week. That’s a lot of walking or running!


As the weather changes we have more opportunities to do this. If you can combine great workouts, extra movement (like walking), and more awareness of nutrition you can do VERY well in your weight and health.


Just a little something to think about.


About the Author:

Jeremy “the tall trainer” Biernat is a Certified Personal Trainer, Certified Strength Coach, has his Bachelors in Exercise Science, and enjoys writing, speaking, and inspiring people online and in person. See his new book!  More importantly he is a husband, father, and follower of God. His practice is in upstate NY (Canandaigua) where he...

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Cherry Pie Smoothie Bowl

recipes Mar 20, 2019

Talk about refreshing!  Sit down and savor this on a hot summer evening and it will be a real treat!  
I think the lemon in this IS my favorite part, don't skip it!  USE THE LEMON ZEST!
There is something about sitting down and eating this with a spoon opposed to drinking it like a smoothie that takes it to a special place :)
(Serves 2)
Smoothie Bowl:
1 Frozen Banana
1 cup Frozen Cherries
1/4 cup plain Greek Yogurt
2 Tbsp Almond Milk (more or less for desired thickness)
Zest of 1/4 Fresh Lemon
1 tsp. Vanilla extract
Blend all together.  You will want this thicker than a smoothie with a straw.  I had to use our "plunger" for the Vitamix to get it all incorporated.
I topped mine with 
1 tsp. Cocoa nibbs
1 tbsp Slivered Almonds
2 tsp. Hemp Hearts
You could do any nut, nut butter, fresh fruit, chia seeds... or just PLAIN, it's that good!
p.s.  The bowl itself per 1 serving is around 130 calories...
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Red Pepper Sandwich

recipes Mar 20, 2019

YOU . ALL . THIS . IS . SO . GOOD . 
Usually I roll my eyes when I see ideas like this.  Red Pepper for "bread", that's totally lame.  But then I realize that's my defiant, junk food loving self that used to be 60 pounds heavier talking.  I am choosing to eat more veggies and this is a fast delicious way to make a tasty lunch.   
Cut the top off a Red Pepper (or any color) . 
Scoop out the seeds.
Cut in half.
Make your sandwich any way you like.
My favorite is
Smoked Turkey breast
Get creative though, so MANY things would taste good inside this!

Sit down and ENJOY!!


I still choose a real bread sandwich from time to time too:)
-Sarah CPT, ACSM, RN
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Brussel Sprout Salad

Uncategorized Mar 20, 2019
If you don't like Brussel sprouts don't write this one off immediately.  It doesn't even taste like you are eating them.  
This is a great salad to have on hand or bring to a picnic.  Super fast to put together and tastes amazing! 
2 lbs. thinly cut Brussel sprouts ( I got 2 packages of the shaved Brussel sprouts found in the produce dept.)
1/2 cup Slivered Almonds - Toasted
1 cup fresh blueberries.
For the Dressing:
1/3 cup olive oil
2 Tbsp Honey
1 Tbsp. Poppy Seeds
1/3 cup Rice Vinegar (any vinegar would work fine)
salt and pepper to taste
Place the top 3 ingredients in a large bowl.  Whisk together the dressing in a separate bowl and then combine well.
This stores well for 4-5 days in the refrigerator
Nutritional Information per 1/10 of salad
179 calories . 13g carb . 5g protein . 14g fat.
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What am I capable of?

mindset Mar 14, 2019
What am I capable of????

I was recently listening to a book and it asked the question, “What am I capable of?” That really struck a chord with me. When was the last time I asked that and really reflected on it? More so, Do I ask in a positive way? My first instinct was to spin it on the negative. Thinking of all the things I dream of doing but am not. All the things I do that I wish I did not. I am capable of being a whiny baby, snapping at my husband, polishing off a WHOLE bag of Dorito’s in one afternoon, or not getting my checklist done for that day...well that’s not encouraging or inspiring!

BUT what if I asked that question in a positive way. What am I really capable of? The truth is we are ALL capable of being a better version of our self. Of pushing a little harder in a workout. Of eating a little healthier, or saying NO to some things so we can say YES to the things that will really move us forward to a better...

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Sweet Potato Toast

recipes Mar 14, 2019

These are so fun, packed full of nutrients and SUPER tasty! 
Get creative on your toppings!
Sweet Potato Toast
*Preheat oven to 350.
*Trim both ends from the sweet potato using a knife.
*Slice sweet potato lengthwise into 1/4-inch thick slabs using a knife or mandolin slicer.
*Arrange slabs in a single layer on baking sheet.  
*Bake for 15-20 minutes or until potatoes are tender but not fully cooked (watch to be sure they don’t burn!)
*Remove pan from oven and allow potatoes to cool on wire rack completely before transferring to a lidded container storage container. 
Store in the fridge for up to 4 days.
*Toast before topping in a toaster or toaster oven
My Favorite Toppings so Far:
Plain Greek Yogurt
Fresh Blueberries
Drizzle of Maple Syrup
Shredded Chicken
BBQ sauce
Almond Butter 
Plain Greek Yogurt
Drizzle with Honey
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How dating advice can apply to your food.

Uncategorized Mar 11, 2019

When you are selecting food just as when you are selecting a partner here are the steps you should consider. 


Where do the good ones hangout?


The chances of finding a high quality mate in a bar are very slim.  You need to go where there is a higher concentration of loyal, consistent, and healthy people.  It's the same with food.  Bar food is not the type of food you should get married to.  (For this article married to food = eat it, since once you eat it that food becomes a part of you).  You need to go where the good food hangs out.  Not the chip isle of the grocery store.  Shop the produce, deli, fresh meats, eggs, etc.  The middle aisles of the grocery store are generally full of the non-marriage material and cheat on you types of food.  They promise you happiness and health but once you marry them, they turn around and make your pants too tight and you depressed. 


Don’t trust the online dating...

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