The Fat Cell Cycle – Know It to Stop It


I love this explanation of the vicious cycle of obesity. Dr. Scott Isaacs is an endocrinologist and weight loss specialist out of Atlanta, GA. You can ‘like’ him on Facebook to receive his frequent tidbits. This particular article was published in Publix’s Family Style Magazine, so pick one up to read the full article. I love finding these educational treasures! Take a few moments to read this article about the correlation between inflammation and disease…very eye-opening!

Fight Cold Season with Exercise


The American College of Sports Medicine released an article reporting a study that confirms that exercise can decrease the length of the common cold. Here is an excerpt, and you can find the remaining article here.

Can you prevent a cold through regular exercise? When surveyed, people who exercise on a regular basis report fewer colds than their inactive peers. Several exercise training studies with adults support this belief. In these studies, subjects in the exercise groups walked briskly 35-45 minutes, five days a week, for 12-15 weeks during the winter/spring or fall, while the control groups remained physically inactive. The results were in line with the fitness enthusiasts’ claims—walkers experienced about half the days with cold symptoms of the sedentary controls. Several large population studies have also shown that frequent aerobic activity compared to a sedentary lifestyle predicts fewer sick days during the cold season.



Unfortunately, You Can Outrun Your Child


In a recent study, researchers discovered that today the average time it takes for a young person (ages 9-17) to run one mile has increased by 90 seconds from their counterparts of 30 years ago.  Why? Only one-third of children over age 6 get the recommended one hour of physical activity a day. Their parents are more sedentary than ever, and so set a poor example. Let’s take this upcoming Thanksgiving break and use it as a time to play with our kids!

  1. Play football.

  2. Play soccer.

  3. Shoot some hoops.

  4. Walk on the beach (I love Florida!)

  5. Have a hula hoop contest.

  6. Throw the Frisbee.

  7. Dance to Christmas carols.

  8. Take the dog to the park.

  9. Play “peg the peanut” (tag with a ball- no aiming at the head!)

  10. Fly a kite on a windy day.

Your Choice


5 Habits to Staying Slim and Healthy

unhealthy foodBig Mac – 550 Calories and a 5.5 mile run for me to burn it off (if I can make it with the 29 g of fat sitting in my tummy!) No, thanks! just published an article titled:

5 Habits of Naturally Slim People You Should Steal

While all five tips are great, my favorite is the 5th and final one: “Forego what’s so-so”. I first started living out this tip by knowing that I burn approximately 100 calories per mile run. If I eat a cookie that’s 150 calories, is it worth a 1.5 mile run, or am I just mindlessly eating it? Eventually, it became something I didn’t have to think through as much. Store-bought, mediocre-tasting, and mystery ingredients are foods I steer clear of. Here is Cynthia Sass’ final tip. Check out the full article here.

Forego what’s so-so

One of the biggest insights many of my clients gain is just how often they eat things they don’t even really like, something naturally slim people rarely do. When you begin to eat more mindfully, the experience of eating something that’s not flavorful, or unsatisfying, is such a let down, it doesn’t make sense to keep eating. And eating something that doesn’t really do it for you often leads to overeating or prolonged eating, in an attempt to become satisfied, which typically results in feeling stuffed–and still unsatisfied. One of my clients recently experienced this while out to dinner with her hubby. They ordered a dessert that looked amazing, but after one bite she realized it was just meh. She put down her spoon, and decided to have a few squares of dark chocolate when she got home instead. This was not a restrictive move, but an it’s-not-worth-it-when-it’s-not-worth-it shift that has changed the way she eats, and resulted in a diet-free body transformation.



On Tuesday, Aleyah turned 8. While she believes she is actually 18, her father and I have the job of guiding her back to reality. But because she is growing up, we decided to give her an iPod as her birthday gift. Thankfully we had an extra one that was no longer being used, so she opened it Tuesday morning and was super excited to see that she had this “toy”. She didn’t have much time to fiddle with it since she had to get ready for school, so when we arrived home from dismissal that afternoon, she made a bee line for her iPod. She raced upstairs, changed into workout clothes, put in her earbud (yes, singular- so she always has an ear to hear!), and began running up and down our street like she has seen her dad and mom do so many times.
When I told Scott what she had done, he told me that through his reading for his children’s ministry class this semester, he learned that research has shown that children begin to mimic their parents around age 7-8. An awesome and scary responsibility this is!
I am a daily example to my children whether my actions are positive or negative. My prayer is that my children will live for Jesus, be loving, be bold, be strong, and be a light in a dark world. Which means this:

iLead with dependence on God, so they can trust in saying, “iFollow”.



Phys/Men/ter/cise – n. Exercising both body and mind simultaneously

This is my new name for my 90 minute ballet class. When I started the beginner’s class in January, it was just to refresh my memory with the names of the steps and my body with the movements. Now that I’ve moved myself  “up” to the next level, I find that this is both a workout for my mind and my body. I must say that there is often a disconnect or a slow motion synapse between my brain and my body. I hear the names of the steps, the sequence that they are to be done in, and even see them demonstrated by the teacher. But that doesn’t always mean I get it right. I must say that today I felt more confident at the barre. The floor work, however, is still a struggle. My mind comprehends, but those French words get lost in translation, and they don’t always flow out gracefully through my body. Nonetheless, I am exercising both my mind and my body and, while I love the often “mindlessness” I find in running, I also like the challenge of relearning and reacquainting myself with an old love- ballet.

39.4% of Americans

39.4% of Americans are UNKNOWINGLY living with high pressure, according to the CDC. It is important that you check your bp on a regular basis. Don’t forget that many stores/pharmacies have them accessible to their customers.


Ballet is My Favorite- Barre None!

barre Last night, I traded in some of my birthday and Christmas money for a class card at Space Coast Ballet so I could take adult ballet classes. Monday nights at 6:30, you can join the beginner’s class to learn the basics of ballet. My plan is to take a few of these classes to refine my physical abilities and to re-familiarize myself with ballet “lingo”. Then I am wanting to leap into the daytime adult class with the regulars, and hope that I can keep up with those ladies! If you follow my blog regularly, you know I am a runner. I run about 3-4 times a week. However, just to put running and ballet into perspective for me:

Running- I love, but Ballet-  ♥ I LOVE ♥

A “New” Way of Thinking About Weight Loss


In American society, too many of us long to be thin. In that striving to be thin, we will take extreme measures which may include total deprivation of certain foods, yo-yo dieting, and the latest weight-loss trend- all which can leave us frustrated and physically sick.

I love this photo above because, if we eat right – those foods which are whole and clean– and get off our lazy rears and exercise, then the extra weight will come off naturally. But even more importantly, are health improves, our stamina increases, and we are quipped to go out and do our best in all that we are called to do!