Fit, Full and Focused

01/13/2020

It’s not too late to get your fitness and nutrition in check ✅
There are a few spots left in our “URfit for life” program which include:
-A custom diet plan and 1:1 nutrition coaching by ME 😊
-Diversified effective workouts and classes @ URfit
Both will better your overall health and lifestyle. I promise you that!
Go to URfitNJ.com to sign up.
RIGHT NOW!! 👊🏼

08/01/2019

I’m so excited for this post! My girl Lynda needs the biggest high five 🙌🏼 and the loudest shout out! Wow, we made it to the 1 year mark of working together and this journey has been really incredible - for both of us.

Lynda has lost... drumroll please... 42 pounds!! In addition to that, her blood pressure is down, insulin resistance is no longer evident in her bloodwork, her energy level has increased, her moods have improved, she’s not retaining water throughout the day and she’s sleeping through the night!

We also recently implemented a weekly fitness routine that has complemented her weight loss tremendously.

Lynda’s transformation is not just about the big change in the scale and dress size, but it’s about the big change in her lifestyle. And Lynda making that lifestyle change was the only way to sustain her weight loss.

Yes, there have been some bumps in the road, and of course we hit some plateaus, but we navigated through them and she kept her head up. Lynda always refocused and followed my direction. She trusted herself and me!

I don’t believe a diet should be about restriction. Finding the balance, while enjoying and living your life is what it should be about.

The coach/client relationship is based on trust, honesty, patience, compatibility, (a lot of texting!) and really just being able to jive with one another. And Lynda and I found that in each other.

Lynda, I have loved getting to know you and have enjoyed every bit of coaching you and watching your body change and mind grow. I’ll tell you again and again - you are stronger than you think! Let’s keep this going! WOOOHOOO!!
You’re amazing and I am so, soooo proud of you 👊🏼💕💪🏼

10/02/2018

I’ve been hounding my girl Lynda for a before/after picture for awhile. I mean stalking!! I told her it’s time to brag, it’s time to show off how far she’s come. So here she is... down 27lbs and 11 inches! Woohoo! 🙌🏼 My good friend and previous client, Marta recommended Lynda to me. Marta and Lynda are sister’s in law and Marta’s success story with me was enough for Lynda to take the plunge and give me a call. When we had our initial meeting, Lynda told me she had tried a lot of diets that consisted of shakes, drinks, bars, cleanses, low carb, low fat, calorie restricting etc., They all worked short term. I repeat... short term. I explained to her that’s all they are... SHORT. TERM. DIETS with no lasting results. Lynda also told me she had high cholesterol and high blood pressure. And when I heard that I knew we had to get down to business. I explained to her I would teach her and coach her on how to achieve the proper nutrition by eating healthy, and with the right portions. I also told her that with the right balance she would be able to enjoy anything she wanted. There are no restrictions- everything in moderation. I predicted that once she improved her diet, her health issues would subside and most likely even go away. I explained to Lynda that I wanted to help change her life. My job as her nutrition coach is to not only to help her achieve her goals long term, but to improve her quality of life now and for the future. So every week we worked together to customize her plan to adapt to her schedule, her lifestyle and her needs. We are at week 17 now and I couldn’t be prouder of her and her results. Not only did the scale drop and inches were lost, but her cholesterol and blood pressure improved tremendously. Lynda’s energy level increased, her hair and skin look great and overall her life is better (she reminds me of this every week 😊). When you have the right nutrition and the right balance of all types of foods, it’s amazing how our health can also improve.
Lynda, thank you for believing in me and trusting the process! Your consistency and determination is what got you here today. Keep up the amazing work girl! Bravo! 👏🏼

08/23/2018

Who knew it was that simple? Life lessons from my 8yr old son...

07/16/2018

06/22/2018

I think simple is always best. I love coffee in the morning and sometimes in the afternoon. The older I get I just can’t drink strong and dark coffee. My go-to is Dunkin’ Donuts every single time. It’s def old school but it never steers me wrong. Just found this big 30oz-er at Stop n Shop and I’m very excited. And no Keurig here either! What’s your favorite coffee?

05/13/2018

Be the best example you can be! And laugh... a lot! Healthy mom=healthy family.
Happy Mother’s Day from my tribe to yours 🌺haugh .haugh

05/03/2018

I’ve been anxiously waiting to post this. And I’m smiling ear to ear as I type! This is Marta. She is one of the most vibrant human beings I have ever met! This girl is a wife, a very busy mom of 3 boys and she also works (more than 1 job I might add ). I have been Marta’s nutrition coach for the past 9 weeks and I couldn’t be more proud of her, and all of her progress. Over the last 9 weeks she has lost…11 inches and 23 pounds! She deserves the biggest round of applause b/c this job is not easy people! With that said, weight loss shouldn’t be overly restrictive and it shouldn’t be something you can’t sustain as long as you do it properly and realistically. Marta signed up for the plan I call the Custom Cut. We worked together to customize her diet to adapt to her schedule, her lifestyle, her needs. Marta eats the foods that she likes and wants to eat. She has learned all about balance and portion control. Nothing is off limits. Nothing. We have made every food, every treat, every cheat meal, every event fit b/c anything can in moderation. Marta, you have followed your plan to a “T” and your determination, consistency and hard work has paid off!! There’s more in the tank for us and I can’t wait to see what’s in store! Stand tall and be proud girl! Bravo! 👏🏼
Keep up the amazing work my friend!

03/07/2018

A snow day means being creative in the kitchen with what you already have! This recipe was lunch for my kids and was totally on the fly. I’m always trying to figure out ways for my kids to get some green veggies in. And this worked...well sorta 😏

Ground beef and spinach omelette with melted cheese on toast!
-1 piece of bread (any kind you like)
-Handful of frozen spinach
-2 eggs
-Ground beef or turkey (about 1/4c or how ever much you like. I actually used leftover meatloaf!)
-Shredded cheese of choice
-ketchup

Directions:
Brown ground beef or turkey
Toast bread
While bread is toasting, microwave spinach to get it soft. Beat 2 eggs and cook in pan with thawed spinach and ground meat. Once omelette is cooked, spoon onto toast and sprinkle the cheese on top. Put in oven at around 350 to melt cheese.
Drizzle ketchup on top!
Yum!

Be safe in the snow today ❄️

02/27/2018

It may be 50 degrees today (and yes my son is wearing shorts 😫), but it is still winter. During these cold months I love to drink hot tea and I drink it throughout the day. I have so many favorites and there are a lot of benefits from tea- hot or cold. Tea has a ton of antioxidants and can also aid in weight loss. It’s calorie free if you drink it black or with stevia and there are some great flavors out there. Currently, this one by Bigelow is my fav! I’m not even an egg nog fan, but this is delish! It’s a nice sweet treat after a meal. Fills you up and warms you up. And not to mention, I definitely have the coolest mug out there. Shout out to my alma mater, URI!
Bigelow Tea

02/02/2018

So now we know carbs are our friends right?? Since I know you all have been eating more of them since my last post ...😏 I wanted to tell you about the latest recipe I tried. There’s been a lot of
buzz about this bagel recipe from Skinnytaste.com. I decided to give it a try and I have to say I loved them! Only 5 ingredients and it took me just under 20 minutes. So simple, yummy and totally fulfilled that bagel fix! I made them the perfect size and they have a really great taste. Some I sprinkled cinnamon and brown sugar on the top and then Trader Joe’s everything bagel seasoning on the others. Left a few plain for the kids too. Jelly, nut butter, cream cheese.. the spreads you can pair them with are endless. Can also be gluten free depending on the flour you choose. There is a dairy free and egg free option as well.
Highly recommend 👍🏼
Time to carb up!

MACRO INFO
Serving Size: 1 bagel
* Calories: 152 calories
* Total Fat: 0.3g
* Carbohydrates: 26.5g
* Protein: 10g

For the full recipe visit the site: https://www.skinnytaste.com/easy-bagel-recipe/ .99

01/22/2018

Hey everyone! This next post is going to be about carbohydrates. Yes CARBS. Wait, is that a bad word or something?? Ok so 👍🏼 or 👎🏼 to carbs? Well, I say a big 👍🏼 to all kinds. So, when I first start working with clients, I ask them to write down a 2 day food diary so we can dissect what’s been going on and how we can make changes. I will say about 90% barely eat any carbs. I’m talking no rice, no bread, no potatoes, no pasta... not even whole grain cereals. It’s a damn shame! And I really want to know why? Is it really still b/c of that no carb/Atkins fad that warped all of our minds? Do people still think carbs will put on weight? Believe me, I fell into that trap a long time ago too, but I’ve seen the light! In fact, since carbs and I rekindled, I’ve seen many positive changes in me! I have more energy, I’m fuller and more satisfied between and after meals. Eating carbs for breakfast starts my day off right and has made my workouts in the gym more substantial and productive. Overall, my body just feels a lot better. Now as far as rice, potatoes and breads go, I say choose any kind. White or brown rice; sweet or white potato- go for whatever you like best! They all taste really good and are so nutritious. There’s a small difference in fiber intake and some other vitamins and minerals, but not enough to be a game changer! Lastly, I need to mention gluten. If you don’t have a gluten intolerance than why stress about being gluten free? I say it all the time... everything in moderation. Balance is key.
If you would like to hear more info about the nutritional facts and where I find these products - just reach out!
Hope you will rekindle with carbs like I did and stock up those glycogen stores!
Here are my personal recs...