4 Tips To Ease Into A Fitness Program Without Your Body Screaming At You!

Welcome to the New Year!

Many people strive to improve their fitness yet are afraid of getting sore, hurting themselves, or not knowing what to do.


Here are a few tips to get you started without your body revolting against you:

1. Select an exercise or physical activity you actually enjoy!

      a. When you select an activity you like, you will be more likely to stick with it and have fun         

      b. Yes, exercise can be FUN if you choose something you enjoy doing


2. Start slow and GRADUALLY progress

      a. One of the biggest mistakes people make is to go all in and do too much too fast                   

      b. If you haven’t exercised in a while, you shouldn’t jump into a 90-minute workout. Instead, start with 10-20 minutes every other day so your body can adjust. It is better to do too little and realize you...

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Be S.M.A.R.T. In The New Year!

The New Year is just a few days away. Instead of making resolutions that are big and broad without any details, make New Year’s Goals that are S.M.A.R.T.


S.M.A.R.T. Goals are:






When you set a big hairy audacious goal, it can be overwhelming. However, if you create a S.M.A.R.T. goal, then you will have a plan to achieve it.

Here’s a couple of examples:

Big Hairy Audacious Goal: Get Out Of Debt

S.M.A.R.T. Goal:  Pay off $2,000 credit card debit in 10 months by saving $100 from each paycheck (2 paychecks per month = $200 saved per month).

What actions must I do to save $200 per month?

                    Pack my lunch instead of eating out

                    Make my own morning coffee instead of going through the drive-thru

                    Wear the...

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Walk Into A New Tradition

Christmas Day is approaching! The last-minute hustle and bustle is in the air… along with the Winter Season which officially arrived yesterday.

As families gather around this week for various feasts, I encourage a new tradition.

Drum roll, please!

Walk before or after your big feast.

What? Are you kidding? There is way too much to do. There’s no time!

Yes, there is!


Walking is a great activity for all ages.

It is low-impact so it’s less stressful on the joints.

It stretches out your legs after sitting in the recliner watching basketball or football.

It improves circulation and boosts mood.

It reduces lethargy after a big meal.

It increases your metabolism so you burn more calories at rest.


Creating a tradition of walking before or after your holiday meal is a great way for the family to participate in an activity together.

Why not walk around your neighborhood to look at all the lights? Each family member can select their favorite house with lights...

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How To Decrease Low Back Pain While Wrapping Gifts

I love buying gifts and wrapping them. It puts me in a festive mood and my heart beams with the anticipation of gift-giving. My back sometimes doesn’t feel quite so jolly!


I have tried wrapping gifts on the floor. The kneeling position creates stress on my knees and forces me to lean forward; thus, straining my low back.


I have tried wrapping gifts at the kitchen table. I still have a tendency to lean forward and I’m constantly looking down so both my back and neck feel stiff and achy.


Then, I discovered a few tricks and I want to share them with you!


  1. Wrap gifts at a kitchen counter or the kitchen island. Clear everything off and arrange what you need. The higher surface of the countertop is perfect for my low back and prevents my shoulders from hunching forward. Plus, I can stagger my feet and shift my body weight on to my feet instead of straining my back.
  2. Take stretch breaks. Once each gift is wrapped, I perform a stretch or walk around...
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Why Not Spice Up Your Holidays?

The holiday season is a wonderful season of fun fragrances. Why not choose natural spicy aromas to fill the air as your guests arrive?

Enjoy these options:

  • Boil water with cinnamon sticks to permeate the cinnamon spice into the air before guests arrive! 
  • Bake pumpkin bread or cinnamon bread for a sweet and spicy aroma that you can eat! 
  • Use a diffuser with the following essential oils to keep the air spicy for hours!

 Cardamon - http://doterra.com/US/en/p/cardamom-oil?OwnerID=2233003

Cinnamon - http://doterra.com/US/en/p/cinnamon-bark-oil?OwnerID=2233003

Clove - http://doterra.com/US/en/p/clove-oil?OwnerID=2233003

OnGuard Blend - http://doterra.com/US/en/p/on-guard-oil?OwnerID=2233003

Wild Orange - http://doterra.com/US/en/p/wild-orange-oil?OwnerID=2233003

Create a blend of any of the above

Click on any of the above links to learn more about the individual product or to contact support to ask questions regarding safety for pets and young children

  • DIY room...
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6 Tips To Improve Your Mood During The Holiday Season

Now that Thanksgiving is officially over, many of us have moved on quickly to prepare for the holiday season. Between now and January 7th, there are many reasons to celebrate for lots of people: Advent, St. Nicholas Day, St. Lucia Day, Winter Solstice, Hanukkah, Christmas Eve, Christmas Day, Kwanzaa, New Year’s Eve, New Year’s Day, Epiphany - forgive me if I have forgotten any.


As some of us celebrate, many are also facing challenging times due to the loss of loved ones or challenging relationships. For those who are suffering with grief or anxiety during this time of the season, my heart goes out to you. December is Seasonal Depression Awareness Month and many people struggle this time of year because of colder temperatures, less sunlight, and less opportunity to get outside due to in-climate weather.


If you struggle during this season of festivities, I encourage you to try these tips to help boost your mood:

Talk with your physician about getting special...

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Being Thankful Is Good For Your Health

Being Thankful Is Good For Your Health

When was the last time you stopped and thought about all the good stuff happening in your life?

Sometimes when our world is filled with chaos, we forget to stop and be thankful for the little things.

As I reflect back on this year, I must admit it has been a year of “issues”!

We moved into our new 1925 cape cod house on January 30th - it was the coldest day of the year at -55 degrees Fahrenheit. My husband was diagnosed with pneumonia 2 days later.

When the snow thawed and the rain came, we discovered the seller’s version of “mild seepage” was our definition of huge water puddles all over the basement floor!

We had a flat tire on the way to my business conference in Nashville, TN in February and when we got to the “kid-friendly” hotel, we realized it was not kid-friendly. No pool and it charged $15.00 for a small pack of crackers. We quickly informed the kids that the snack tray in our hotel room...

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When I Lost My Voice

About 3 months after my first pregnancy, I started coughing. This turned into a nasty sinus infection and I lost my voice. My primary care physician refused to prescribe me antibiotics because it was a virus.

A couple of months later, the same thing happened. Again, the claim was a virus and no antibiotics were prescribed.

This scenario happened again and finally I said to my physician, “Why does this keep happening? I’ve been to you three times in the past 6 months yet for the past 5 years I only saw you for my annual physical. Why do I keep getting sick?”

Her answer was “You have a kid in daycare. You have bad luck.” Again, no antibiotics were prescribed.

After that appointment, I seemed to get sick less yet I would still cough and lose my voice. It was very annoying because my patients thought I was sick when I wasn’t.

During my second pregnancy, I got really sick - I missed a week of work which if anyone knows me, I NEVER miss work. I never...

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5 Tips To Preparing For Your Thanksgiving Day Celebration

Thanksgiving Day is upon us!

How can we prepare AND enjoy our big Thanksgiving Day celebration without feeling rushed, overcommitted, and frazzled?

 Start planning now! 

      1. Make a grocery list - What do you already have and what will you need?
      2. Make a guest list - Who are you inviting to your feast? What dish will they bring?
      3. Make a to-do list - What needs to get done before guests arrive and when does it need to get done by

 Schedule time each day to work on your to-do list 

      1. What can be done now?
      2. What can be done a week before?
      3. What must happen the day before?
      4. What must happen the day of?

 Ask for help! 

      1. Delegate responsibilities so you don’t have to do everything yourself
      2. Ask each guest to bring something (side dish, beverages, napkins, etc.)
      3. Hire a maid service or enlist your kids to help with cleaning
      4. Cater in food so you don’t have to do all the cooking!

 Take care of yourself 

      1. Drink plenty of water (you...
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4 Tips to Find Time In Your Crazy Busy Schedule

Have you ever said, “There is just not enough time in the day!”?

Or, maybe you feel like you are busy all day rushing from here to there yet at the end of the day you find yourself saying, “I didn’t get anything done!”

Before we can talk about finding time in a crazy busy schedule, we have to look at Time Stealers - those little pesky gnat-like things that absorb your time and lead to a sense of overwhelm.

Time Stealer #1: 

Hitting The Snooze Button

Seriously, if you hit the snooze button 3x every morning, you probably just lost 20-25 minutes right smack at the beginning of the day without your foot even hitting the floor. You are now 20-25 minutes late to your “perfectly” planned day.

If you have trouble getting up in the morning, then you probably need to evaluate your bedtime. The average adult needs 7-9 hours of sleep. You can’t burn the candle at night and expect to start your day feeling rested.

Time Stealer #2: 


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