The goal is the process, not the outcome. Enjoy the process: Self-love is the key to finding joy in the process of changing your habits which usually is the most difficult part of transforming your body. Often people want a healthy body but when it comes down to it they just don’t want to change, they aren’t willing to let go of who they used to be. The truth is you can’t stay the same person, you have to change. you cannot keep doing and thinking the same thing you’ve always thought and expect a different result. …


Gaining life experience in whatever area you are considering coaching. Your personal experience is priceless and can help you gain insights into your client’s struggles and goals.

The coaching industry is now tremendous. It is a 15 billion dollar industry. Many professionals have left their office jobs to become highly successful coaches. At the same time, not everyone who starts a coaching business sees success. What does someone starting a career as a life coach, wellness coach, or business coach need to know to turn it into a very successful and rewarding career?

In this interview series, called “Five Things…


Eat a reasonable amount of food. Many people try to cut calories drastically and then find themselves starving, eat a ton to feel full again and then get off track. You should slowly decrease your caloric consumption to a level that’s sustainable without.

So many of us have tried dieting. All too often though, many of us lose 10–20 pounds, but we end up gaining it back. Not only is yo-yo dieting unhealthy, it is also demoralizing and makes us feel like giving up. …


Drink 10–18 cups of water a day based on your weight. If you’re under 150 lbs., shoot for at least 10 cups, if you’re over 150, get as close as you can to 18 cups. Water keeps you hydrated, satiated, energized and aids in preventing cravings.

So many of us have tried dieting. All too often though, many of us lose 10–20 pounds, but we end up gaining it back. Not only is yo-yo dieting unhealthy, it is also demoralizing and makes us feel like giving up. …


Eat the rainbow: Focus on eating a variety of fruits and vegetables. By getting a variety of color in your diet, you’re giving your body an array of vitamins, minerals, and phytochemicals to benefit your health. For example, eating red tomatoes and watermelon can help lower the risk of heart disease and certain cancers, may help reduce sun-related skin damage.

So many of us have tried dieting. All too often though, many of us lose 10–20 pounds, but we end up gaining it back. Not only is yo-yo dieting unhealthy, it is also demoralizing and makes us feel like giving…


Eat with presence. This is one of my principles I teach for humble eating. Without this, the rest of your journey to body and food freedom becomes a hard fight. Eating with presence means turning off the TV and your phone. It means paying attention to your hunger levels. It means anticipating your food and finding pleasure in the experience of it. There are SO many scientific benefits to each of my humble eating principles; for example, thinking about your food before you eat. This kick-starts saliva production, an essential part of supporting healthy digestion.

So many of us have…


Staying hydrated and drinking sufficient fluids is vital. Firstly it promotes fullness, and secondly, drinking water has been found to slightly increase the number of calories you burn throughout the day, increasing your metabolism.

So many of us have tried dieting. All too often, though, many of us lose 10–20 pounds, but we end up gaining it back. Not only is yo-yo dieting unhealthy, it is also demoralizing and makes us feel like giving up. What exactly do we have to do to achieve a healthy body weight and to stick with it forever?

In this interview series called “5…


Habits: Habits are the key to sustainable lifestyle changes. A habit is when a new behavior becomes automatic, and we can do it with minimum conscious effort (i.e. without thinking).

So many of us have tried dieting. All too often though, many of us lose 10–20 pounds, but we end up gaining it back. Not only is yo-yo dieting unhealthy, it is also demoralizing and makes us feel like giving up. What exactly do we have to do to achieve a healthy body weight and to stick with it forever?

In this interview series called “5 Things You Need To…


Start small: Instead of banning yourself from all kinds of soft drinks and alcohol, you might want to start by reducing your intake bit by bit. I recommend using the SMART Principles when setting up your goals. This is precisely how one of my clients (T) did it. T was having a can of ginger ale every day plus one or two alcoholic drinks on the weekends. She knew that it was not healthy and wanted to cut that all off when she first joined my program. However, instead of telling T to ban all these drinks, I told her…


SIMPLIFY: Get past the idea of needing gourmet meals every meal. Get over the idea that you’re “living to eat.” We can simplify meal plans, minimize complex flavor blends, and retrain the tongue to truly appreciate simple, fresh foods. And it is okay if it’s a little repetitive at times. We’re creatures of habit, so enjoy a less stressful one. Free up your mind with the idea of simple foods, simple plans, just for a little while. Don’t be overwhelmed by fancy Instagram accounts or food blogs. Those are professionals who are trained in food presentation, colors, and lighting. …

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