Tag Archives: good nutrition


When You Stop Doing Things For Fun, You Might As Well Be Dead. ~ Hemingway

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Being a healthy person, maintaining a healthy lifestyle is all about just living. It is about a lifestyle, not a duty, not a burden…it is lived with ease, as breathing, as our need for water or air.

Living healthy is about happiness, not sweating the small stuff, and getting so caught up in the numbers game on scales, ounces/grams/calories in food that our reason for living gets swallowed up by stress and crap. Who cares what others are thinking also…this is Your Journey, My Journey, Our Journey to never compare to each other but simply being the BEST versions of US every day, every moment. If we are doing something that we enjoy actively on a daily basis and eating healthy food that tastes good, maintaining a healthy body will be revealed in that lifestyle.

So, remember to have fun with your life, to enjoy your healthy food, your fitness…your YOU time, and smile knowing that you are living the gift of each day being the BEST healthy YOU.


Asking the “write” questions

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What do you want to be doing differently in three months? How will you get there? How will you know you have reached your goal?

As a Wellness Coach, I ask my clients many questions designed to help them narrow down the focus of their goals. I want them to find the motivation they need by believing they will see themselves accomplish their goal.

Embarking on a path to change can be exciting as well as overwhelming. When your goals feel more like dreams that you cannot catch and hold onto, try taking a step back and ask yourself, “Why is now the right time to make a change?” This answer becomes the foundation for a future vision of you and fuels your motivation.

Exploring these ideas is hard work and the journey can be quite insightful. That’s why I recommend keeping a journal where you can express yourself freely, play with new ideas and leave behind past anxiety or frustrations; whether pen to paper or an electronic format, your journal is your confidant and an unconditional listener. This tool is particularly helpful for those who consider themselves to be “emotional eaters”.

Can you see yourself writing in your journal? Maybe at first you are just recording your calories in and calories out. Then you start seeing patterns and setting goals. Then you examine roadblocks. One day, instead of eating a sleeve of crackers, you write out an angry letter to someone who hurt you. You write letters to yourself: past, present and future. You make notes before each meal about how hungry you are and your mood. Then ask yourself, “Am I hungry for this food right now?” You say exactly what you want and need to say in the moment.

A few minutes ago I went through my private journal and found a list I brainstormed in April 2010. I like making lists! I had asked myself, “What do I imagine I need or want now that will shape the person I want to become in the future? What is worthy of my energy and focus?” Here is what I wrote:

I want to move with ease and grace

I want to be a good friend

I want to be respected

I want to be generous and sincere

I want to be playful

I want to be independent

I want to be unique

I want to have a unique and distinct style of dress

I want to feel jazzy and sassy

I want to smell fresh air

I want to be smart

I want to be a source of nutritional info

I want to be a great coach

I want to be growing in my profession

I want to be a better cook

I want to learn how to make exotic dishes

I want to be intuitive

I want to know what I like

I need to find the music I like

I want to get up early in the morning

I want to read lots of books in a space I love

I want to be a creative and skilled gardener

I want to buy local

I want to minimize clutter

I want to throw away stuff I don’t need

I want to reshape my body with yoga

I want to be interesting

I want to wander in NYC

I want to breathe deeply often

I want to be mindful

I want to be in the present moment

I want to love myself and care for myself

I want to live

I want to be desirable.

I want to be someone other want to be around

I want others to depend on me

I want to be trusted

I want to be a confident

I want to surround myself with what makes me light up and shine.

I completely forgot about this list and it was important to find it for two reasons. I have been doing some of these things over the past few years. Being able to see that I put this intention into play is terrific feedback for me. And finding it means I can share with you one of my favorite journal entry formats.

Consider keeping a journal/diary, it is well worth the commitment and there is not right or wrong way to make entries. It is your creation with your voice and style. That’s powerful. Here is some more information about journal writing:



Guest Blogger Sheri Iodice is a registered dietitian and wellness coach for the online publisher EverydayHealth.com and its calorie counter tool, which emphasizes recording your calories for healthy living and weight loss success.




Change Nothing. Get Nothing.

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Are you complaining about your life, feeling bitter, angry, judging others but truly want to be in the healthy life they are representing? Then stop it and get serious about YOU!! Know that YOU can CREATE the BEST version of YOU but the key is to start.

Stop the negative thoughts, feelings, outbursts, and judgements. Replace them with POSITIVE affirmations. In order make your life a success story, You must have the MENTAL GAME of a fighter, a champion.

Get your nalgas off your couch, bed, chair, and MOVE! Toss out the CRAP (Crazy diets, Refined sugar, Artificial sweeteners, Processed food) that lingers in your fridge, pantries, and house & replace with REAL wholesome healthy nutrition. YOU CAN DO THIS!!

Your health is your wealth. Your happiness. Your confidence. It’s EVERYTHING!






Daily Motivation

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Let me begin things by introducing myself. My name is Sean Murray and I am natural bodybuilding competitor. Right now my life is non-stop. Every day I have to motivate myself to get the things I need to get done. I’ll give you a little taste of my life. Let’s go with a Monday since it seems to be the most dreaded day of the week. I’m up at 4 A.M. cooking breakfast and at Medway Nutrition by 5 A.M. to help instruct a boot camp run by Josette Puig. I forgot to mention I am currently 5 weeks out from my next competition and let me tell you it feels like every day I have less and less energy. After boot camps I have time to either workout or cook my meals for the day. Sometimes cooking the meals can take all morning and there are times where I can squeeze both in. Either way somehow I end up at the grocery store twice a day. I either forgot something (of course who doesn’t?) or I’m buying my fish. (I like to buy my fish the day I eat it). From there I have a part time job at UPS as a supervisor and I like to get there by 12:30 to prepare for the day. That job is a cardio workout in itself. I’m out by 5:45 or 6:00 and then I have to drive back home and of course there is a little bit of traffic on 495 by that time. Now one of two things has happened here regardless if I’m completely drained of energy. I’m both heading to the store to buy my fish and then heading back to the gym to do my cardio. On top of all this I still have to do wash the dishes or else what am I going to use the next day? That and when you live with another human being they really don’t appreciate the fact if you overload the sink with your dishes. I’m not even including all the little stressors of life and variables that always seem to make your day that much longer and harder. When possible I also try to read a little bit for my ACE certification exam so that I may obtain my personal trainer certificate. I’m nearly done and if I didn’t have everything else going on I would be done by now. I know what it’s like to just be wiped out and all you want to do is crash and not think for the rest of the night.

I LOVE THIS! As much as I may complain about the day or even every once in a while you get that voice in your head that says GIVE UP!!! Just give up! Quit now! Why keep doing this to yourself when it could all become easier. One thing I have learned in life is that nothing worth doing is easy. There is no other high in the world that I love than being to step out on stage. This may not be the same for you, but we have all experienced something that was difficult and when we achieved our accomplishment we were better people for it. Every single day I have to motivate myself to get through the day and to accomplish all the tasks that need to be done. I would never give up on something because that would be the easy thing to do and let’s face it; we regret the things we gave up on. People, friends, even family may get in your way but its okay to be selfish if it’s helping you become a healthier and better you.

I’m relatively new to this, so I am more than open to writing my opinions on a subject matter people are interested in.



Helpful Tip of the Day – Overcooking Pasta

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Helpful tip of the day:

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When you overcook pasta it becomes mushy and starchier! Pasta is made of complex carbs but the longer it cooks, it transforms into simple carbs, increases in glycemic index and raises your blood sugar! no bueno…

Taste to test…. Pasta should be ‘al dente’ – firm, yet tender, with a tiny core in the middle and remember pasta will continue to cook and absorb liquid so remove from the pot immediately!

Whole Wheat Pasta

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I Love ME Some ME. I can honestly say I have arrived at a place in my life where I am truly content with who I am.
I don’t stress about trying to please people or worry if they don’t like me. Gone are my body dysmorphia issues. Searching for that perfect number on the scale, hangups over a bloated tummy or a dimple, small breasts, big thighs….
I never thought my weight loss journey would also lead me to strengthen my spirit.

This doesn’t mean I’m done growing, on the contrary, I want to continue to push myself further, I am serious about my health and maintaining an excellent quality of life and all the benefits it brings to my body inside and out. I admit I also like what my healthy lifestyle does for my outer shell, I ain’t gonna lie, I LOVE IT!!!
My point is that I’m completely satisfied with me. I’m not looking to get thinner, leaner, or to be more muscular. I am truly happy with my appearance.
I embrace all my flaws, my scars, lines, wrinkles and even the ones that are yet to come.

I’ve seen too many women who seem to have it all but are still not happy. Even with big accomplishments, perfect bodies and living out their dreams, they still don’t experience self-acceptance. This makes me sad because I know they have deeper issues and as painful as it may seem, this is the time to put in the emotional work.
I’m a huge advocate of counseling, therapy and strong faith. I myself found strength I never imagined and self-acceptance I had always prayed for.

It’s important to get to the root of your unhappiness. I have been to that place and it isn’t easy. You have to be willing to dig deep.
This is more emotionally draining than the most grueling physical workout but in the end, it is when my true weight came off.
Remember, long after the physical pounds are shed….the emotional pounds are the ones that count!!


Living La Vida “Glamola”

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What is Glamola? It’s about being glamorous in appearance and practicing a ‘granola’ lifestyle. It’s about being captivating and fashionable but a belief in living a holistic lifestyle, where people’s needs, psychological, physical and social should be taken into account and seen as a whole.

I know what you’re thinking…these two worlds do not collide. in fact, I’m sure many stereotypes come to mind when you think of the words ‘holistic’ and ‘granola’…and Glamorous isn’t one of them.
But here are just a few examples of the Glamola lifestyle.

You know you’re “Glamola” when
* Your water bottle is PBA Free.
* You jump for joy in your stilettos when you find a brand new unrefined sweet at your local market.
* Your healthy party dip is the hit of all your friends who wouldn’t be caught dead eating kale.
* You wear organic red lipstick not chaptstick.
* Your dream vacation includes fresh air, spa treatments, whole foods and plenty of wine.
* You buy all your food and homeopathic medicines at your local holistic supermarket.
* Your Yoga attire is sexy and made of organic fibers.
* No hairy armpits or hair legs! That’s why there’s organic hair removal wax.
* You’d rather die than go gray. Many salons use natural hair color treatment.

Being Glamola is about getting excited about the latest health foods and beauty products. It’s about taking good care of ourselves, as well as those around us.
Are you Living La Vida Glamola???



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Sometimes you just gotta listen to your body. No matter what people tell you or what the latest fitness trends may be, sometimes your body will dictate what’s best for you.
Your body will give you signs, whether it’s through your digestive issues, allergies or physical pain.

I was diagnosed with scoliosis when I was 8 years old. Back then I was told, “You must exercise every day for the rest of your life if you want to maintain a healthy spine.” Since then I became very active and I wore a back brace for 2 years. I have kept my back very healthy despite my early diagnosis.

Now I’m almost 42 years old and years of exercise have helped but it’s the recent years of stress that are causing my horrible back pain. I’ve done tons of massage therapy and stretching but my doctors have told me the muscles around my spine are extremely tight and I should reconsider changing my exercise regiment temporarily until things improve.
This means laying off the weights for a while and more body weight exercises like swimming and Yoga.
I was bummed at first because I love to lift weights, I love feeling strong, it’s my therapy, my lifestyle. But I realize I need to do something about this pain if I want to avoid taking pain medication. I know my body is sounding off my alarm right now.
When your body rings the alarm, do you listen to it? Do you try to figure out what’s causing this pain or discomfort?? I believe in being proactive, take time to get to root of it. Pill-popping should be a temporary thing until you find the source of your pain. Don’t just lay down and take it…Do something about it!! Life is too short to live it half-assed.

I am looking forward to my new challenge cause I know this journey will teach me something new about myself….and that’s always very exciting!!


If you teach them, they will come…and stay.

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Ask any gym owner what their #1 goal is in running their business and I’m pretty sure their response is NOT “our members health”. In fact, their main focus is “membership retention”. ie…Your credit card swiping automatically each and every month. They don’t really care if members are visiting daily, weekly, monthly or if at all.

What they don’t realize is in such a difficult economy, people are cutting back on ‘luxury items” such as gyms memberships. Most people can/will find more economical ways to exercise and in the era of workout DVDs and home equipment, gyms have huge competition!
Offering amenities like weights, equipment, towels, juice bars, classes, trainers, saunas and tanning booths are not deemed as daily necessities but what if they offered a necessity. Something that would behoove each and every one of their members, their families and their friends.
With so many gimmicky fads and diet programs they can empower their members with real knowledge. Health and nutrition education.
Offer nutrition classes on how food choices can enhance their health and fitness goals. Portion control. How to read nutrition labels. How the body breaks down food to convert as fuel, regenerate cells, muscle production, metabolism, increase energy.

How about offering workshops on food shopping? Selecting the right foods and educate them on healthier ways to prepare them! Teach members it’s not about caloric deprivation but nutrition enhancement. That it’s not about watching the calorie counter on the treadmill and exclaim, “Hey! I just burnt off my bagel and cream cheese and last night’s bowl of ice cream!”
Comprehend how the human body is affected by foods we eat and not endorsing BOGUS products! Teach them how a pre and post workout meal can enhance their results. How real food can get you real results.

As members start to look AND feel better, this would not only increase retention but it would drive in NEW BUSINESS too!!
And guess what??? When people look and feel better, so does their confidence and this makes them more open to trying different things they wouldn’t otherwise: weight room, cardio equipment, classes, Yoga, cross training and YES….they will invest more money on themselves!! ie…personal training sessions, which means more money for the gym owner!

Health & Wellness is a journey. We are never really there. There’s always something to work on, improve, new goals and bigger challenges. And let’s face it, the exercise component is only 1 hour of the day. It’s the other 23 hours of the day that count. If you teach them, they will come…and stay.

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