Our portion sizes are out of control!! Did you know that when you go out to eat, that entree you just order is probably 4-5 servings- yikes! The truth of it all is that we all eat too much food. “Duh, Nicole.  I could of told you that” you might be thinking. We generally only need about ¾ of a plate of food.  But most people go for seconds or thirds. Are we really … [Read more...]

How often do you take the time to be proud of yourself? Do you acknowledge the steps (no matter how big or small) that you take towards better health? Parking far from the entrance of a store…taking the stairs instead of the elevator or escalator….making healthy food choices…drinking lots of water each day….making your workouts a top priority… We tend to focus on the negative … [Read more...]

“I don’t have the time to workout”…. If I had a nickel for every time I have heard this I would be an extremely rich woman. There are 1,000 of excuse you can say to yourself to not workout OR worse to talk yourself out of a workout. Take a minute and think of all the excuses you have not to work out or to eat right.  Write them down (if you have the time J)…then once your … [Read more...]

  It's 5:30pm and you are staring into your pantry...."hmmmm, what should we have for dinner?" What usually follows?... Just grab whatever you can find... or maybe you pick up the phone and order a pizza for delivery? We all have done this one time or another. But if you do this on a daily basis and your waistline is expanding, it's time to make a plan! A Meal Plan that … [Read more...]

There is a popular myth that dictates a specific range for your heart rate in order to burn fat.  Most cardio machines have a display that will give you a "fat-burning zone"  so you can zap that fat. But what happens if you venture outside of that zone? Do you still burn fat ? When you exercise, you use both fat and carbohydrates depending on the type of exercise you are performing.  … [Read more...]

  Breakfast is the most important meal of the day! You've probably never heard that before.... Well, it's true! Your body has been fasting all night (while you are sleeping) and when you wake you are "breaking your fast" ;-) When you wake up, are you hungry? If your metabolism is on fat-burning mode, you will be. It's very important to eat something within the 1st hour of … [Read more...]

Tell your kids to take a hike! And mean it. Hiking  is a great family outdoor activity. Today, kids spend a good deal of time sitting in front of the tv, computers and video games instead of going outside and being active.  It's no wonder kids are struggling with weight issues.   Here are some tips: Let Your Kids Be the Leader. This will help you see what your kids find … [Read more...]

When you were a kid, did you use to jump rope? Maybe play Double Dutch?? It was fun back then wasn't it? Did you know that jumping rope is fantastic way to burn some serious calories?! Check this out... Mark Rothstein was inducted into the National Fitness Hall of Fame (NFHOF)on March 5, 2011. The NFHOF was founded to remember and reward individuals and organizations who have help promote … [Read more...]

There is nothing like getting a great workout in the great outdoors! But certain times of the year are downright hot and sticky(especially in South Jersey). This can be challenging when you want to exercise outdoors. Knowing how to acclimate yourself and handling hot weather can protect you from fatigue and heat related injuries and illnesses.     Water, water, water You … [Read more...]