How to Eat Regularly to Weigh Less

How to Eat Regularly to Weigh Less

I would say nine out of ten times that I work with a client to improve their diet, or to help them lose weight (usually hand in hand), the topic of calories comes up multiple times. It's true that if you eat too much, you will gain weight. I think we can all bank on...

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10 Steps to True Mental and Physical Fitness

10 Steps to True Mental and Physical Fitness

Getting in great shape is easier said than done. I think we can all agree on that one. The definition of 'great shape' can be different for everyone, but for me, 'great shape' means getting fit from the inside out. Real fitness might be a set of six pack abs to you,...

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Healthy, Simple Blueberry Muffins

Healthy, Simple Blueberry Muffins

Here is a great blueberry muffin that you can actually feel good about having it for breakfast. It's not a dessert. It's not loaded with nutrient-dead flour. It's not the size of your head, either. But it's good...really good, and super simple, too. The main...

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Weight Loss and Bacteria in Your Belly

Weight Loss and Bacteria in Your Belly

Have you ever had acne? I started developing acne right around the beginning of high school. In retrospect, I wouldn't say it was really bad, but at the peak of puberty, there is no point in telling a freshman that her acne "isn't that bad." So I went on antibiotics....

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Sweating: 10 Great Benefits

Sweating: 10 Great Benefits

Sweating. Some of us can't stand sweat, but most of us are ok with it - at least when it comes to working out. Years ago, I dragged a friend of mine along to a spinning class for her first time. When she finished, she looked like she had a good workout, but in no way...

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My Favorite Shoe for Exercise: Broken Down & Beat Up

My Favorite Shoe for Exercise: Broken Down & Beat Up

Last year while running a half marathon in Chicago, I spent some time talking with a guy who was running barefoot. The ball of his foot was taped to protect his skin from glass and debris. Clearly, I wasn't racing hard, or I wouldn't be chatting with a stranger about...

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Scale Crazy: 8 Tips To Manage Weight Without Using A Scale

Scale Crazy: 8 Tips To Manage Weight Without Using A Scale

When I was in college, I used to workout in my dormitory's fitness center. I joined it for something like $60 a year (if that). It was cheap, open long hours and easy to get to...just an elevator trip away. That was college, and I wouldn't exactly refer to myself as...

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Healthy Foods to Eat on Vacation or Traveling for Work

I am on spring break right now with  my family!  Before I left my house, I made sure we had everything healthy we needed to eat...at least while traveling. As an aside, "healthy snack packing" wasn't exactly my forte years back. I'm from the Milwaukee area. Before I...

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A Food Journal & New Workout to Boost Your Fitness

A Food Journal & New Workout to Boost Your Fitness

Have you ever started a healthy eating diet, only to be derailed by a night out, a wedding, a family vacation or some other event that takes you out of your routine? Getting back on track after falling out of routine is often the lynch pin of maintaining a healthy...

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5 Minute Metabolism Booster

5 Minute Metabolism Booster

I would love to say that every single workout I do is structured and has a purpose. Unfortunately, that's not the case. Every now and then, I get to the gym and don't know what to do because I didn't plan anything out. I don't like just jumping on a piece of cardio to...

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5 Workplace Diet Disasters

5 Workplace Diet Disasters

Before my career revolved around wellness, it revolved around marketing. I worked in an office, had access to dozens of restaurants for lunch and was 30 feet away from an incredibly likable coworker who always had a full bowl of chocolate sitting on his desk. Honest...

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Exercise Benefits: 3 Tips to Better Workouts

Exercise Benefits: 3 Tips to Better Workouts

Occasionally when I start working with a new client, they tell me that they're not seeing any sort of results from their workouts. I've had people tell me they've gained weight, that they don't see any sort of change in their body, they've hit a plateau or that...

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NEW Exercise & Diet Program: Workout with Traci

NEW Exercise & Diet Program: Workout with Traci

A healthy diet and exercise plan can make all the difference between feeling awful and feeling amazing!  Eating the right foods to fuel your body and burn fat translates directly to the number you see on the scale. Doing the right exercises based on your goals will...

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Need to Lose Weight? Make Changes the Right Way.

Need to Lose Weight? Make Changes the Right Way.

I get a lot of questions from people about their diet. Many of these questions come from people who are already conscientious about what they're putting in their mouth. Others come from people who are trying to lose weight. And another pool of people are almost always...

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15 Foods With More Sugar Than You Think

15 Foods With More Sugar Than You Think

More sugar in the food system means more diabetes. That's exactly what a collaborative study says including researchers from the Stanford University School of Medicine, the University of California-Berkeley and the University of California-San Francisco. This...

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The Commercial Workout: Burn Fat While Watching TV

The Commercial Workout: Burn Fat While Watching TV

Your day is almost over and you didn't have a chance to fit in a workout? As long as you have a sliver of desire and an attention span of about 30 seconds, you can still get it done.  I'm a big person for quality over quantity when it comes to fitness. Shorter, more...

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Increase HGH With These 3 Simple Tips That Work

Increase HGH With These 3 Simple Tips That Work

Think of human growth hormone (HGH) as little messengers in our body that tell our cells when to grow and reproduce. Through the age of about 20, HGH is released in relatively high quantities in our body. After the growth phase of our life is over, HGH does a swan...

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