In this blog post, learn why not all processed foods deserve the bad reputation they often get. We'll explore the spectrum of processed foods, from highly nutritious options like frozen vegetables and canned beans to more indulgent choices, and uncover what people often get wrong about them. You'll discover how to make smarter choices, simplify meal prep, and embrace balance in your diet without unnecessary stress.
Optimize for Workplace Wellness: How to be Active, Healthy, and More Productive, Even When You're Busy
Do you feel too busy or stressed to focus on your health? Think again! In this post, I share practical, no-nonsense tips to improve your wellness—even during busy workdays. From movement snacks and hydration to stress management and tiny habits that lead to lasting change, discover how prioritizing your health can boost your energy, productivity, and overall well-being. Plus, learn how to bring these ideas to your workplace for a healthier, happier team!
10 New Year’s Resolution Mistakes to Avoid to Thrive in 2025
I recently wrote a blog post about New Year's resolutions, and let me tell you—1,000 words later, I had bored myself to sleep. I scrapped it because no one needs another post listing resolutions that sound good but rarely stick. Here's the truth: the stuff that works is boring.
It's not some secret that's been eluding you for decades. It's not a breakthrough discovery or a shiny new app promising to change your life overnight. The things that actually deliver results are the same tried-and-true basics: strength training, cardio/walking, rest, whole food nutrition, balance, sleep, and stress management. That's it. It's not flashy, not viral-worthy, and definitely not what most people want to hear. We want that one magic solution we've somehow missed—the "simple trick" that changes everything.
One of my first YouTube videos was about my obsession with hair products. I'm an easy sale if a product has words like "miracle" or "transform your hair" on the label. I've had this hair for 50 years, been buying products for 35, and let me tell you, I've tried every "miracle" on the market. Spoiler alert: none of them have delivered. But when a new one comes out, I still think, Maybe this is the one.
People do the exact same thing with fitness. I get it. Even though we've tried everything—every fad, every gimmick—we keep hoping there's something we've overlooked, that one thing that will finally unlock the results we want.
So, based on my experience (and plenty of missteps), let me offer you a New Year's Resolutions: What Not to Do Edition.
10 Mistakes To Leave Behind To Thrive in 2025
All-or-Nothing Thinking
Perfection is overrated—and impossible. Skipping one (or three) workout(s) or indulging in dessert doesn't undo your progress. Life happens, and consistency, not perfection, is what gets results. Learn to embrace the middle ground, where flexibility and small wins add up over time. My biggest fitness mistake was all-or-nothing thinking: I had to do it all perfectly, or why bother? Once I learned balance, it was the key that unlocked long lasting results.
Gimmicks
If it sounds too good to be true, it is. Miracle teas, waist trainers, fat-burning supplements, and overpriced gadgets aren't the answer. They prey on our impatience but deliver nothing of substance. This time of year, ads flood our feeds, hoping to capitalize on our desperation with empty promises. Maybe it's the company I keep, but it feels like people are becoming more savvy about spotting scams than they used to. Wishful thinking, or a sign of progress?
Save your money and stick to what is proven to get results: movement, balanced nutrition, and rest.
Cleanses and Detoxes
You don't need a $300 juice cleanse to "reset" your body. Your liver and kidneys already have you covered. Fad cleanses leave you hungry, tired, and undernourished. Instead, fuel your body with real, whole foods, stay hydrated, and get some rest. Detoxes only cleanse your wallet of cash. If you overindulged over the holidays, move on. Aim to do better. That's it. No extreme over-corrections are required.
Quick Fixes
Whether it's a "30-day shred" or a promise to "lose 20 pounds in two weeks," quick fixes are a shortcut to burnout, not success. Sustainable progress requires time, patience, and consistency. Aim for results you can maintain for life—not just for a few weeks. If you haven’t worked out out in a while, don’t jump into a “hard” program requiring long workouts and no days off, ease in with 15-20 minute workouts and start building from there! Your ability to sit and stand up from the toilet without assistance will thank me. Hah.
Heavy Restrictions
Extreme calorie cuts, banning entire food groups, or eating the same bland meal day after day doesn't work long-term. Instead of restriction, focus on balance: prioritize nutrient-dense foods most of the time and allow yourself the occasional treat without guilt. Set up your environment to minimize temptations (i.e. don’t buy it), but any food rules than use the words ‘never’ or ‘always’ are usually unsustainable for long term results.
Changing Your Whole Life in One Day
Who here has woken up on New Year's Day in the past and decided to overhaul your diet, exercise routine, sleep schedule, and habits in a single day? Look around the room as almost everyone has their hand raised. We already know this is a recipe for failure because we've all done it.
Start small. Pick one or two areas to focus on, master those, and then add more as you go. It's not a race—it's a lifestyle. A more sustainable approach is to build throughout the year. Add a habit in January, then another in February, another in March, and so on. By the end of the year, you will have transformed your habits entirely.
Guilt Around Food
Food is not "good" or "bad," eating a cookie doesn't make you a bad person, and eating a salad doesn’t make you superior. Of course, some foods are better for your health than others, but every food can have its place in a healthy lifestyle. Guilt has no place in a healthy relationship with food. It's more unhealthy to avoid social situations or gatherings to avoid food temptation than just eating it in moderation. Instead, enjoy your meals mindfully and move on. Balance and moderation always win.
Body Shaming and Comparison
Your body is your home, and it deserves respect. Stop comparing yourself to filtered social media images, the person next to you at the gym, or who you were before you had kids. Your journey is yours alone, and the number on the scale doesn't weigh your worth. Learning to appreciate the body you have for what it has done for you, what it can do, and what is capable of doing is a huge win. You don't have to choose between wanting to improve and loving and appreciating your body; you can do both.
Negative Self-Talk
Would you talk to a friend or a loved one how you speak to yourself? If the answer is no, it's time to change the narrative. Replace harsh, critical thoughts with kindness and encouragement. You can't shame yourself into a healthier, happier version of you. Be your own coach (and if you need help with a more positive voice in your head, a coach can help encourage you and remind you of your strengths). You can sabotage your results with the words you speak to yourself.
Impatience
We all want results yesterday, but impatience is the enemy of progress. Real, lasting change takes time. When you expect instant results, you set yourself up for frustration and burnout. Instead of focusing on how quickly you can reach your goals, shift your mindset to enjoying the process. Celebrate small victories along the way—they're the stepping stones to big success.
We often overestimate what we can achieve in the short term, leading to frustration, while underestimating the incredible progress we can make over a year or more. Success comes from trusting the process.
What to Do Instead TO THRIVE in 2025
Let's leave behind the toxic habits, the fads, and the gimmicks. In their place, let's focus on what works:
Strength training, cardio, rest, sleep, and recovery.
Eating whole, nourishing foods while prioritizing protein, with a side of flexibility.
Setting small, achievable goals and building momentum over time.
Practicing self-compassion and positive self-talk.
Cultivating patience and trusting the process.
If you know what to do but are having trouble, hire a coach to help you bridge the gap between knowing and doing in a positive and supportive environment.
True wellness isn't about perfection or quick fixes. It's about showing up, doing the work, and building habits that serve you for a lifetime.
This year, ditch the gimmicks. Show up for yourself in ways that matter. You're worth it.
What will you leave behind as you go into 2025? Let me know—I'd love to hear your thoughts!
Do you know someone who might benefit from this blog post? It helps me when you share with your friends and followers.
Questions? I’d love to help.
I am a board certified health coach, personal trainer, and running coach, dedicated to helping you get strong, body and mind!
BUT WAIT...THERE'S MORE!
Passing the NBC-HWC Exam—The National Board for Health & Wellness Coaching: A Year in the Making
Fifteen months ago, I set out on a journey that led me to becoming a board-certified health and wellness coach through the National Board for Health & Wellness Coaching (NBC-HWC). For me, this milestone isn’t just about passing an exam—it’s about the dedication, persistence, and passion that went into it. It’s been an incredible experience, and I’d love to share my experience and some of the lessons I learned along the way.
NBC-HWC
The Starting Line: Precision Nutrition Level 2
My journey began with the Precision Nutrition Level 2 Master Health Coaching course. This intensive program was a prerequisite for sitting for the NBHWC board exam and elevated my coaching skills. The course challenged me to examine my coaching approach, think critically about client needs, and deepen my understanding of behavior change. With live classes, case studies, and peer-to-peer coaching, I refined my skills further. By the time I graduated the course in April, I felt confident in my ability to coach effectively, but I knew the board exam would require another level of preparation.
Proving My Skills: Mentoring Sessions & The Oral Exam
In the summer I had mentoring sessions with a master coach to help me prepare for the physical skills assessment. June 2024, I faced one of the most nerve-racking parts of the process: the oral exam. This live coaching scenario required me to demonstrate my skills in real time with an instructor acting as a client. I had to think on my feet, apply techniques from the Precision Nutrition coaching course, and remain composed under pressure. When I passed, it felt like a huge win. But this was only the beginning.
Logging 50 Coaching Sessions
After passing the oral exam, I needed to log 50 coaching sessions within five weeks to qualify for the board exam. It was a fantastic opportunity to continue practicing what I'd learned, but it also tested my ability to juggle schedules, maintain focus, and deliver quality coaching. By the end of those five weeks, I had further honed my skills and felt more connected than ever to my clients' journeys. I met some great people and long-time blog readers, and I am grateful for those who helped me reach my goals.
One tip I would offer to anyone preparing for the NBHWC exam is to download the content outline early and use it as a guide to align your 50 coaching sessions. Specifically, focus on the coaching process outlined in the guide and apply those concepts directly to your calls with clients. Looking back, I didn’t start reviewing the content outline until after I had completed my 50 required coaching sessions. Using the outline as a framework during those sessions would have been a valuable way to reinforce my learning and deepen my understanding of the material for the exam. It’s a missed opportunity I’d encourage others to avoid—start integrating the concepts from the outline into your practice early for a more effective and practical learning experience.
Application and Study Prep
Once I completed my coaching logs, I could officially apply to sit for the exam. I was thrilled when my application was accepted, but that's when the real challenge began: studying. The study period felt like an new educational experience in itself, it was so much more than reviewing the material from my course.
The NBC-HWC recommends about 12 weeks of preparation, and I took every bit of that time seriously. While I opted not to join any paid exam prep groups, I did participate in a peer-led study group that proved invaluable. This diverse group of ladies from different training programs brought unique perspectives that elevated my understanding of the material and allowed me more practice with exam questions.
Memorization and Mastery
One of the first things I tackled was memorizing health markers such as blood pressure, A1C, cholesterol, and diabetes thresholds, among others. I wrote these out daily until they became second nature. NBC-HWC provides a 22-page content outline, which I committed to memory. While some might consider memorizing it overkill, I found it extremely helpful. The outline doesn't give you all the details—it's a roadmap for what you need to know—so I made sure I could apply every concept to real-world scenarios.
Repetition and recall were my go-to study methods. For nearly twelve weeks, I wrote the content from memory daily, refining my understanding with each pass. This method helped me retain information and boosted my confidence in the exam.
Learning the Art of Exam Questions
The NBC-HWC exam isn't just about memorizing or knowing the material; it's about interpreting and answering questions thoughtfully while applying concepts to real-world scenerios. Many exam questions had more than one correct answer, requiring you to select the "best" answer based on coaching principles. I had to develop this skill specifically for the exam. I paid for the NBC-HWC 50 question practice exam and studied exam questions with other free resources found online. Practice questions and weekly discussions with my peer study group were critical in helping me navigate this challenge.
Exam Day
In November, when the testing day arrived, I felt as prepared as possible, but that didn't eliminate the nerves. The proctored exam was long and mentally demanding. While I finished over an hour early, I second-guessed whether I should have reviewed my answers more. Some questions were tricky, with nuances that made it hard to feel 100% confident.
After walking out of the testing center, I wasn't sure how I'd done. It's strange to know you've studied as much as possible but still question your performance.
Mindset During the Waiting Period
After completing the exam, I faced a six-week wait for the results. It was one of the most challenging parts of the process. I leaned heavily on mindset techniques to manage the uncertainty and stay positive. I practiced expecting the best while remaining patient and reminding myself of the effort I had put into my preparation. Daily affirmations and visualizations of receiving my passing results kept me motivated and optimistic. Additionally, I focused on self-care, incorporating calming practices to keep anxiety at bay. These techniques helped me during the waiting period and reinforced the importance of resilience and maintaining a positive outlook in the face of uncertainty.
Closing the Loop
I found out this week that I passed the exam. Passing the NBC-HWC board exam is more than a professional milestone; it's a commitment to serving my clients at the highest level. As a personal trainer, I've always focused on helping people achieve their physical goals. Now, as a board-certified health and wellness coach, I can continue to address the broader spectrum of lifestyle and habits that influence health and well-being. This holistic approach allows me to help clients become the best versions of themselves physically, mentally, and emotionally.
Reflections
Looking back, the year-long process was both challenging and rewarding. It stretched me in ways I didn't expect and forced me to grow as a professional. From the oral exam to the 50-session log to memorizing health content and mastering the real-world application of test questions, every step taught me something new about perseverance and commitment.
The biggest lesson I learned throughout this process was to take it one step at a time and stay focused on the immediate goal rather than getting overwhelmed by everything that needed to get done. Worrying about logging my coaching sessions before I even scheduled the oral exam, or stressing about exam day before I completed the other critical steps, only drained my energy and created unnecessary stress. Success came from tackling each challenge as it presented itself, staying present in the process, and trusting that every small step forward was building momentum toward the finish line. It’s a reminder that progress isn’t about giant leaps but about steady, intentional actions that add up over time.
This lesson doesn’t just apply to the NBC-HWC exam process; it’s a universal truth for tackling any big goal. Whether you're pursuing a certification, training for a race, building a business, or transforming your health, the principle remains the same: break it down into manageable steps and focus on the task at hand. By staying present and tackling one challenge at a time, you conserve your energy and maintain clarity, making the path to your goal more achievable and less overwhelming. This mindset is a game-changer for long-term success for any big goal.
To anyone considering this path: It's worth it. Your work is an investment in yourself and the clients you'll serve. If I've learned anything, we're capable of more than we realize. Sometimes, we need a big goal to remind us of our potential.
I'm excited to take this next step in my coaching journey and continue empowering clients to make lasting changes in their lives. The NBC-HWC certification isn't just a credential; it's a promise to do the work, to keep learning, and to always strive for excellence.
Need Help Improving Your Health and Fitness?
If you’re ready to take your fitness to the next level and start 2025 strong, join my 6-week Kick-Start Challenge in January! This program includes one-on-one Zoom coaching for habits and accountability, workouts, nutrition guidance, app access, a body composition scale, and a heart rate monitor—all designed to help you build strength and confidence.
Not sure if it’s right for you? Let’s talk! I’m offering a free consultation call—no strings attached. This isn’t a sales call, and I won’t try to convince you of anything. My only goal is to hear your story, understand your goals, and genuinely help you decide if this program aligns with what you’re looking for. It’s not for everyone, and that’s okay. I’ll only invite the people I believe I can help make a real difference. Are you in? Click here to schedule your free call on my calendar. I’d love to chat with you!
And since this is my last post of the year, I want to wish you all a happy and healthy new year!
Do you know someone who might benefit from this blog post? It helps me when you share with your friends and followers.
Questions? I’d love to help.
I am a master health coach, personal trainer, and running coach, dedicated to helping YOU get strong, body and mind!
BUT WAIT...THERE'S MORE!
Strength Training for Real Results: Why and How to Build Muscle
What is strength training? It might seem like a silly question—it's training for strength, right? Yes, but there's often confusion about what that means.
I talk a lot on social media about the importance of strength training and its benefits beyond just building bigger muscles. Some people—primarily women—think they don't need strength training because they're not interested in getting "big." But strength training offers so much more than big muscles (although, for the record, my personal goal is to build big muscles, and that's okay, too!).
Strength training builds stronger bones by increasing bone density, which reduces the risk of falls and fractures now and as you age. It also helps protect and stabilize your joints by strengthening the muscles around them, reducing the likelihood of injury. Another major benefit? Strength training improves your metabolism. Muscles are metabolically expensive, meaning your body burns more energy to maintain muscle. Simply put, the more muscle you have, the more calories your body burns just by existing—no extra cardio is required! A higher metabolism means you can eat more calories without storing them as fat because they are needed to maintain and grow muscle tissue.
Maintaining and building muscle as you lose fat reduces your risk of regaining weight because your metabolism stays elevated. Plus, muscles build confidence and give you that "toned" look many women desire.
Benefits of Strength Training
Strength training is more than building big muscles. While muscle growth is one benefit, the impact of strength training goes far beyond aesthetics:
Bone Health: Strength training increases bone density, reducing the risk of fractures and falls, especially as you age.
Joint Protection: Strong muscles stabilize and protect joints, reducing the likelihood of injuries.
Metabolic Boost: Muscle tissue burns more calories at rest, helping you maintain a healthy metabolism. This means you can enjoy more food without storing it as fat.
Confidence and Tone: Building muscle boosts your confidence and gives you the "toned" look many women desire.
Here's the truth: to look toned, you must build muscle. Toned equals muscle. As a personal trainer and health coach, I've met countless women whose goal is to get toned but then avoid the specific actions required to build muscle.
I get it—the fitness industry doesn't make it easy. The internet, social media, and fitness advertisements promise the same outcome (losing fat and gaining muscle) while selling 100 different (mostly ineffective)ways to get there. Strength training is one of the most effective and direct ways to build muscle and achieve that "toned" look.
Is This Strength Training? Let's Break It Down
When I talk to people about strength training, they often ask:
Is Pilates strength training?
Is Yoga strength training?
Does running hills count as strength training?
What about wearing a weighted vest while walking or jogging?
The answer is yes…and then no. Let me explain.
If you've never done hill running (or haven't in a while), starting to do it consistently can provide resistance for your hamstrings, glutes, and calves, helping to build strength and muscle. Hill training has many other benefits, including improving cardiovascular health and running performance.
However, the human body is an adaptation machine. When you stress your body with strength-building activities, it adapts, and you get stronger—hooray!
But here's the catch: to continue building strength, you must keep challenging your muscles by adding more resistance over time. That's why hill running is great for initial strength building, but it will only qualify as progressive strength training if you keep finding steeper hills (and even then, you'll eventually hit your limit). Not to mention, hill running is not full body strength training; balancing upper and lower body strength is key.
The same logic applies to Yoga and mat Pilates. These activities build strength initially because they require resistance (usually your body weight). However, unless you're increasing the resistance or difficulty over time, they stop being effective for building strength. Yoga and Pilates are fantastic for flexibility, balance, and overall health but don't provide the progressive overload needed for sustained strength gains.
The Key to Strength Training: Progressive Overload
The secret to strength training is progressive overload. It means continually challenging your muscles by increasing the resistance, volume, or intensity. Without this incremental increase, your body adapts, and you stop progressing, and it ceases to remain effective strength training.
Even if you're holding weights or your workout feels hard, it doesn't necessarily mean you're strength training. To build strength, you need to lift heavy weights with proper progression. Sweating, being out of breath, or feeling tired and sore doesn't automatically equal strength training.
While excellent for overall fitness and fun, many group fitness classes don't provide the structure for true strength training. Are you lifting progressively heavier weights? Are you increasing the difficulty of your exercises over time? Are you taking adequate rest breaks between sets? If the answer is no, it's likely not effective strength training.
Why Most Classes and Modalities Don't Count as Strength Training
Group fitness classes, Yoga, boot camps, and similar activities offer numerous benefits for fitness and health, but they typically fall short of progressive strength training. Here's why:
Lack of Progression: Are you lifting heavier weights or doing more advanced exercises over time? If not, the stimulus remains the same, and your muscles stop adapting.
Insufficient Rest: Many classes emphasize continuous movement, which prevents your muscles from fully recovering between sets. Recovery is key for strength development.
Focus on Cardio or Endurance: Just because something feels hard or makes you sweat doesn't mean it's building muscle.
This doesn't mean you should avoid these activities—they're excellent for cardiovascular health, flexibility, and overall fitness (and fun). But they're not a direct path to building strength and muscle.
How to Get Started WITH STRENGTH TRAINING
I'm not saying you should ditch your favorite class, Pilates, Yoga, or hill running—these activities have many benefits and can be part of a balanced exercise routine. But if your goal is to build muscle, get stronger, or achieve that toned look, you must prioritize progressive strength training.
It doesn’t take much. Hit all major muscle groups two times per week to start seeing results—plenty of time to get in your flexibility or cardio classes for their specific benefits.
So, how do you do it?
Focus on resistance exercises that challenge your muscles. Lift heavy enough weights that the last two reps of your set feel difficult but doable. If you finish a set and feel like you could do five more reps, it's a sign you could go heavier.
Implement progressive overload by gradually increasing your weight, reps, sets, or intensity. It might mean adding a few pounds to your lifts, slowing your tempo, or progressing to more advanced exercises.
Give yourself adequate rest between sets. You might not be lifting heavy enough if you can jump right into the next set without resting.
Stick to the basics and repeat the same exercises consistently. "Muscle confusion" is a myth. The best way to build strength is to repeat foundational exercises and progressively add resistance over time.
Three Questions to Determine If You're Strength Training
To assess whether your activity qualifies as strength training, ask yourself:
Is it providing resistance?
Can I continually increase the resistance over time?
Am I allowing for adequate rest between sets?
If you answered yes to all three, congratulations—you're strength training!
The Lifetime Benefits of Strength Training
Strength training may help you look great now, but its real power lies in how it sets you up for a long, healthy, independent life. Building muscle improves your strength, stability, and confidence at every stage of life. As you age, it becomes even more critical for maintaining mobility, reducing injury risk, and staying active.
Need Help? Let's Get Strong Together
If you’re ready to take your fitness to the next level and start 2025 strong, join my 6-week Kick-Start Challenge in January! This program includes one-on-one Zoom coaching for habits and accountability, workouts, nutrition guidance, a body composition scale, and a heart rate monitor—all designed to help you build strength and confidence.
Not sure if it’s right for you? Let’s talk! I’m offering a free consultation call—no strings attached. This isn’t a sales call, and I won’t try to convince you of anything. My only goal is to hear your story, understand your goals, and genuinely help you decide if this program aligns with what you’re looking for. It’s not for everyone, and that’s okay. I’ll only invite the people I believe I can help make a real difference. Are you in? Click here to schedule your free call on my calendar. I’d love to chat with you!
Do you know someone who might benefit from this blog post? It helps me when you share with your friends and followers.
Questions? I’d love to help.
I am a master health coach, personal trainer, and running coach, dedicated to helping YOU get strong, body and mind!
BUT WAIT...THERE'S MORE!
In this blog post, learn why not all processed foods deserve the bad reputation they often get. We'll explore the spectrum of processed foods, from highly nutritious options like frozen vegetables and canned beans to more indulgent choices, and uncover what people often get wrong about them. You'll discover how to make smarter choices, simplify meal prep, and embrace balance in your diet without unnecessary stress.