Planning to Make & Keep New Year’s Resolutions for 2016?

Health and Happiness in 2016


New Year’s Resolutions – Yes? No?


The coming of a new year, a clean slate, it should be enjoyable, right?  The beginning of a new year gives you a chance to think positively about the changes you can make and want to make, time to make a plan of action, choose your top priorities and commit to personal betterment.


But putting pressure on yourself and taking on too many major life changes all at once can bring about failure quickly, purely from overwhelming yourself with the quantity and severity of your new year’s resolutions.  You are only human after all!


So perhaps taking a big-picture view of the whole coming year is a good way to step back and incorporate positive change into your life.


·         Go through your list again and pare it down to the ones that are the most important to you. You can decide how many by how strongly you feel you need each one in your life.  They can be specific like “take your vitamins every morning at 9:00 am” or general like “eat healthier“.


·         Step back and don’t put a time limit or restrictions on the list…think of it as a year-long list of changes you aspire to add to your life.


·         Take the list, share it with people that care about you, and do what you can to work in bits and pieces of the kinds of changes you want to see in your life.


Moment by moment, day by day, change does happen.


·         Reward yourself when you see progress.  Reward yourself when you have a day that stays true to your list.  (Reward yourself with treats that do not contradict the changes you’re trying to achieve!)


·         Let the bad days slide.  Be your own best friend, support and nurture yourself by not obsessing over little slips (refer back to the big-picture of your overall goals) Fall off, get right back on, just like your bike when you were a kid.


Will you choose to make New Year’s Resolutions for 2016?


Exercises for On The Go



Everyone loves to go on vacation but how many of you are feeling a little guilty about missing a workout or two while traveling or on vacation?  I just got back from a weeklong trip but didn’t let vacation mode get the best of my body… All you need is a simple ‘on the go’ program to keep you feeling fit and healthy with minimal time investment and no equipment.  Below is a list of my favorite ‘on the go’ exercise tips.


Car, plane, or train tilts: If traveling for an hour or more, add in this simple core strengthening and low-back stress relieving exercise.


  • Sit up tall, draw your belly button in towards your spine and your pelvic floor upward, as you perform a tilting action with your pelvis (tail bone tucking under).
  • Hold the tilt for 2 to 3 deep breaths, then release back to a neutral pelvic position.  Repeat the action for a total of three repetitions.
  • Perform this exercise every 30 minutes during your trip for a great body tune up.


Cardio Quickie:  Get your body burning more calories by starting the day with this quick 12- minute metabolism lifting routine.



  • You can walk, run, climb stairs or do any cardio-moves you like as long as you can pump up the intensity and get breathless for short bouts of time. How about on the beach?
  • Start with a general body warm up then perform 8 back to back bouts of 30 seconds of all out intensity movement followed by 1 minute of light recovery paced movement.
  • These short intervals are the quickest way to light your metabolism and burn more calories all day long.


Don’t forget your nutritional supplements!  It is typical to eat a bit less healthy when traveling, so make sure to pack your nutritional supplements.


In my next post I will talk about “Body Blasters” – very effective, gravity exercises you can easily do anywhere.


Hopefully these tips will help keep your travel guilt free and body-wise this year!


Food Prices are Rising, Shop Smart!



Many of us are on a budget and want to get the most out of our grocery store dollars. There are many things you can do to avoid high grocery bills.


Never shop hungry.  You’ll lose your gut and your wallet.  Go to a store hungry and you are likely to pick up whatever looks good, regardless of the price and nutrition profile.


Buy seasonal produce or buy frozen.  When you find a recipe that calls for blueberries and it is the middle of December, don’t go on a goose chase looking for fresh berries. Buy frozen or choose another dish and save that one for July.


Choose unprocessed.  Yes, this means you may have to chop a thing or two and actually turn on your stovetop but, you’ll save a lot of money if you find quick cooking recipes that use fresh, frozen or canned minimally processed foods.


Use coupons or try the store brand.  If you buy boxed goods, it may be worth it to invest $2 in the Sunday newspaper.  Many companies now offer online coupons that you can print out and use at your local retailer. is a great resource for many coupons.


Shop at warehouse stores but still check prices to make sure you are getting a bargain.  Let’s face it, you can stock up on canned green beans and not worry to much about them going bad.  But, think twice about buying bananas in bulk.


Invest a few minutes in planning your meals.  By doing this you can avoid running out to the grocery store for forgotten ingredients and leftovers that go bad.


Go through your cabinets and refrigerator before you shop.  It’s amazing when you find that you already have 2 bags of shredded mozzarella stuck under some tortillas and string cheese.


And last but not least, don’t forget the nutritional supplements you need to ensure good health.  Saving a few dollars now and forgoing your calcium + vitamin D supplement or deciding not to continue taking your multivitamin, will cost you a significantly greater amount of money in the future on healthcare costs and lost productivity.


Happy Shopping and Saving!