About Me

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I believe in an organic approach to health, including personal accountability. I am a personal trainer, certified strength and conditioning specialist, and I teach bootcamps, back and abs classes, TRX suspension training and Piyo- an athletic blend of yoga pilates, dance and more. I graduated Sonoma State University with my BS in Kinesiology, exercise science, and am in the process of getting my MBA from JFKU. California isn't a place- its a state of being ;)

Thursday, June 10, 2010

In my excitement over the wonderful and healthy groceries I purchased it occurred to me another way to explain how we should view the choices we make about our food. In moving back to walnut creek, some of my friends growing up didn't make good choices, and in general I avoid bad influences. I don't hang out with people who are going to get me in trouble, or with whom I would be guilty by association. Everyone knows to keep good company, it reflects upon you.
Well keep good food company as well. There are diet culprits and saboteurs, when grocery shopping, these types of food needs to be kept out!
If I know I am allowed one cheat meal, and that I will be working all weekend, I plan on purchasing lunches to bring with me that don't defeat my diet. They keep the bad influences out! This is relatively easy and cheap to do. For breakfast, cereal is convenient, quick, and cheap. Starting off with a good breakfast gives me the energy I need and helps maintain a constant blood sugar level. Special K has a new protein one I'm giving a shot. Let's start the calorie count... To lose weight, for my ht, activity level, weight and goals my budget is 1600-1800. Breakfast =300. I can have a naked or odwalla juice on my 10 minute break and 2 60cal string cheeses, so 10 minute break =350 lunch break is a bit bigger meal, salad (250cal) and a sandwich (200-300cal). That's about 1200 cals to get me through my entire day. This also allows more freedom from dinner, which now can be a heavier meal weighing in at 400-600 calories.
When grocery shopping, I didn't have all of this planned out by the numbers because I have made a lifestyle of eating well. I knew I needed to eat one salad a day, I LOVE special K. I also knew I'd need some sugar and protein on my break, and that I'd be starving by my lunch break so I'd want more.
When shopping I did deliberate on some of my "cheat" choices. I do have a sweet tooth, so I got blueberries to satisfy that urge, but that would also do something good for me nutritionally. I got sun chips to have with salsa, and I got whole wheat bunnies by Anne's organic food. The thing is I looked at the 100 calorie packs, and knew they'd give me a sugar spike then let me down... and ultimately not be a "team player" for my goals. They'd be like inviting criminals into my nutritional home. $60 dollars of groceries that would keep my diet, energy and budget on track with only 2 minutes of planning sets me up for success!
So the key points, make your food work for you (recognize healthy choices and make them), know what you need going in, and keep good company :)

Do negative calorie foods really exist?

I love this article! it clarifies what negative calorie foods really are, and at the end gives a summed up list of foods that anyone trying to lose weight or get healthy. Its a MUST READ

Do negative calorie foods really exist?

Tuesday, June 8, 2010


One of the things I enjoy most about Personal Training is that I watch as people become empowered to change their lives. While life in general does through obstacles in our ways, its important to remember that with fitness, we do have a certain level of control that deeply benefits our lives. The control we have is behavior change. If a personal willingly ends a bad behavior, they lose the negative consequences, and even better if they ADD a good behavior they are rewarded. Over time even the smallest things add up.
Whether its self esteem gained by being the change we needed, or just simply the change and empowerment, fitness has a place in everyone's life