Oh, sweet November, you’re here already.  Now it’s crunch time before the holidays hit.  It’s going to be busy month – I mean, look at what all of November has for us to celebrate.  Why not get jumpstart on this crazy season by getting healthier, stronger, and fitter now?

For your November challenge, two things:

  1. Write down everything you eat and drink for 30 days.  Keep a food journal, write down every single thing you put in your mouth.  Don’t lie about it, don’t forget the samples at Sam’s, and it’s even important to write down the last bit of food left on your kid’s plates that you end up scarfing.  Studies have proven that keeping a food journal helps people to avoid mindless eating.  Many of my clients have had luck with the fitbook.
  2. LUNGES.  LUNGES.  LUNGES.  WARMUP FIRST and then do 20 lunges with proper form on each leg x 3 sets.  Mix it up some.  Do reverse lunges, side lunges, around the world lunges, or jumping lunges.  Any type of lunges, any time of day (one set in the morning, lunch lunges, and then after dinner lunges, if you’d like).

You can do this!  Make a commitment to yourself and stay focused.  This is your time, your health, your one and only beautiful body.  Treat it right.

Stay strong!


Write it Down!

Research published from the Journal of Nutrition and Dietetics and summarized here,, proved that those in their study who completed food journals lost six more pounds than those who did not note their food intake.  This research shows that it’s all about accountability.  Know what you’re eating, how much and write it down.  It will be much easier to find the patterns that are harming your ability to stay on track with your weight loss goals.

I find using the fitbook by fitlosophy ( and also at Amazon), is a great tool for writing down my foods, workouts, water intake, and how I’m feeling during all of it (as most of you know, emotions play a huge role in weight loss as well).  In addition, there are many weight loss applications for your smart phones such as caloriecount, loseit, and mynetdiary.

Be honest with yourself, take control of your eating, and most importantly, write it down!  Let me know how it goes.