The Whole Food Health Coach

05/11/2026

Eat them fresh! Eat them frozen! Eat them in smoothies! Eat them in salads. Eat them on cereal! Eat them in Greek Plain Yogurt Parfaits! Eat them in the morning! Eat them as a midday snack! Just EAT THEM!

05/08/2026

Some people have the misconception that daily tasks like doing laundry and grocery shopping count as moderate-intensity activity. But you need to do more than that if you want to achieve healthier fitness levels as you age.

After you put the clothes in the washer, walk up and down the stairs a few times, and when you go to the grocery store, walk up and down all the aisles before you start shopping.

In addition to moving more, you also need to sit less and stand up occasionally. Your body wants to be in motion. It was made to move! (Song from  Madagascar 3) “You’ve got to move it move it. You’ve got to move it. Move it!”

When you're sitting for prolonged periods, get up every 30 to 45 minutes, even if you just stand up and sit back down again. This will decompress your lower back and help with blood circulation. While sitting engaged your core so that you’re keeping your muscles engaged, even while sitting. Lift your legs every now and then up off the floor and back down again.

You have to be intentional if you want to counteract the loss of muscle power and protect yourself from the dangers of prolonged sitting. Remember sitting as the new smoking, it may do just as much damage.

Studies show it takes a minimum of 150 minutes a week of moderate to vigorous exercise. That’s 30 minutes, five days a week. Regular exercise routine done daily is the key… not nine holes of golf on the weekend or chasing your kids at the beach.

Those things should be extra fun-fitness in addition to the minimum dedicated exercise routine done during the week!

And you should be able to still do the running around the beach and playing golf well into your 80s if you take good care of yourself now.

You’ve got to move it move it. You’ve got to move it. Move it! 😝

05/07/2026

Stop dreaming and start doing!
I’m here to turn your dreams into action.

05/02/2026

05/02/2026

11 years and counting!

Partnering with clients to achieve successful health outcomes by addressing out of range numbers through nutrition, fitness, and behavior modification.

My training in nutrition, disease, positive psychology and mental health has equipped me with tools needed to educate and inspire my clients to healthier lifestyles.

05/01/2026

If you've ever returned home from a yoga class, a walk with neighbors, or a friendly pickleball game with some extra pep in your step, you've experienced firsthand the mood-boosting benefits of group exercise. What you might not realize is that by gathering with others to move and sweat, you've unknowingly tapped into the power of the "third space."

What are third spaces?
Sociologists use the term "third space" (or sometimes "third place") to describe places outside the home (first space) and work (second space) where people gather informally and connect. Third spaces such as cafes, bars, libraries, and religious institutions have long helped foster a sense of community. (Starbucks owes much of its success to positioning itself as a third space.) Research links time spent in third spaces with lower stress levels, improved mood, reduced feelings of loneliness and isolation, and a stronger sense of purpose.

What is your third place?

04/30/2026

Join me and other women business owners and leaders for this amazing day!

04/27/2026

What we leave behind (2nd photo) is often weighing us down. Making us feel old, used and a has-been. Move into what is new, fresh, and now. Choose well. Leave behind whatever’s weighing you down.

04/27/2026

Well-Being tip of the week! Check yourself and assess where adjustment is needed. Let me know if I can help.

Excessive Social Comparison: The habit of constantly comparing our lives to others on social media can foster feelings of inadequacy and anxiety, detracting from our sense of self-worth.