Everything on the blog
Online Personal Training
Are you looking to find out what online personal training is all about and whether it’s right for you? You’ve come to the right place! Online personal training is fast…
The real cause of your cravings
How did you sleep last night … have you gotten in any workouts this week … are you focusing on whole foods … and how is your mood? I’m asking…
What Makes it THE Best Diet?
There are a few thoughts around what makes a diet great and I want to challenge some people’s way of thinking. “Does your diet truly work if you aren’t able…
Want to Know What’s Scarier than Ghosts & Goblins of Halloween?
You know what Halloween means: sugar, sugar, oh, and more sugar! As early as late summer, stores began displaying festive treats conveniently packaged in small, easy-to-eat portions. When the holiday…
You Can’t Feed Emotional Hunger
“You can’t feed emotional hunger.” That’s what a client sent to me in a message this past week and although it’s not something new, it finally clicked for her. Do…
How to Use Gratitude to Get Fit… Faster!
Did you gain the covid-10? Or is it the covid-15 or -20? Who wants to exercise or eat right when we have all this other stress hanging over our heads,…
Guide: How to Lose Weight for Women Over 40
In this How to Lose Weight for Women Over 40 guide, I’m going to teach you ten powerful ways to get motivated to lose weight – especially if you have…
Fluffy Buttermilk Pancakes Your Kids Will Love
They say breakfast is the most important meal of the day…and I say it can also be the yummiest! Today’s post is all about simple, deliciously fluffy pancakes. All kids…
Your Training Plan for Your Feet
Have you ever thought about the importance of our feet when it comes to how our body functions or lack of function? Our feet, and more specifically, the strength and…
Three Extremely Simple Family-Friendly Weeknight Dinners
Being a parent involves plenty of responsibilities. Making sure your family eats well is one of the most significant. It can also present some of your greatest daily challenges. If…
How to Create Your Perfect Home Gym
Have you thought about what equipment you would need in order to get an effective workout from the comforts of home? Maybe you’ve thought you would have to have space…
Trigger Workouts – YOUR New Buzzword?
Trigger Workouts – YOUR New Buzzword? Working out is not new and working out a little bit at a time is not new, either, I’ve been telling my clients…
7 Fermented Foods You Can Make at Home
In another post, I shared how gut health is important for your overall health and weight loss goals. Fermenting is one of the oldest ways of preserving food. Below…
Improve Your Gut Health to Reach Your Goals Faster
Digestive health says a lot about your overall health. If you’re always feeling sluggish or have low energy, if you’re having trouble losing weight or getting in shape your stools…
Exercise Lingo – What Does THAT Mean?
This time of year brings new people to the gym – or sees more people interested in starting an exercise routine. If you’re like most people nowadays the first place…
Getting Your Cardio In Without a Gym Membership
You don’t have to have a gym membership to get your cardio workout in. In this post, I talk about 6 ways you can get your cardio in but honestly,…
Over 40? Try These 3 Tips for Successful Weight Loss
I founded my business, It Fits Me, to help women lose weight in order to live their best lives. My philosophy is that we should keep it as simple as…
From High Intensity Interval Training to Yoga
I needed to complete a presentation as part of the YMCA’s yoga training certification and I thought I would share my notes and thoughts about the whole process. I thought…
Easy Ways to Cut Back on Sugar
Do you ever find yourself craving sweet snacks? Like candy, cookies, donuts, or cake? If you do, you’re not alone! I want to talk about sugar cravings, how they affect…
Thought Upgrade to v2.0
What’s that little voice in your head saying about you and your goals? Is it time for an update? Your thoughts will control your success and this post will help…
The surprising effects of stress on your health…
Stress can be good and bad. If it is left unchecked, stress can be terrible for your health. It’s important to recognize signs that stress is overwhelming you, and know…
Be Your Own BFF! You’re amazing!
Listen to your inner voice. Are you your own best friend or worst enemy? Working in the gym I come in contact with a lot of people and most of…
How to Prevent Pain from Sitting too Long…
Anyone who has ever spent a lot of time sitting at a desk – or hunched over their phone or iPad – knows the aches and pains of sitting for…
Why Eating Processed Foods Makes You Eat MORE and Gain Weight…
studies are now proving that the quality of food matters. It’s not just about the number of calories and macros that you eat in a day.
Your legs shouldn’t have to hurt
Do you like to run but you find you legs hurts too much? Minimize the pain with these tips to help you recover faster or prevent the pain to begin…
Core work shouldn’t make your neck hurt
Picture this: you’re lying on the mat, aiming to reach your goal for crunches, you’re pumping them out fairly quickly and you think your form is pretty good… But even…
Keeping Food Fresh – Tips from the Experts
A while ago, I shared a post about how you can eat healthy on a budget. I shared things to look for while grocery shopping – and tips on buying…
Happiness for Your Health!
“10% is related to our environment? That leaves a whopping 40% that is actually up to us and what we decide.” That’s enough for me to decide my happiness. How…
Healthy Eating on a Budget
Ever thought that eating healthy meant it costs more? It doesn’t have to. In this post I share with some tips for healthy eating on budget with tips that won’t…
3 Stretches you can do for HAPPY HIPS!
A few simple stretches can make such a difference for how your body feels and functions. Chances are you have tight hips and you might not even know it! Your…
Resolutions or Renewed Focus
I have been asked a couple of times but my New Year’s resolution is. I don’t think that I actually believe in New Year’s resolutions because what they imply. Expectations!…
Find Yourself Suffering with IBS?
The other day I asked members of my Facebook group to see how many people suffer with IBS symptoms like gas, bloating, stomach pain, constipation, diarrhea, abdominal discomfort, nausea, and…
Are you suffering with chronic pain?
Do you suffer from arthritis, chronic pain, sciatica, plantar fasciitis? If you do, you have probably been coping the best you can, thinking the best you can hope for is…
Everything you want is on the other side of hard work.
We are living in a society of shortcuts, hacks and quick fixes. All I have to do is look at the ads that fill our newsfeeds and commercials on the…
Going Grain-Free
I’m just going to come right out and say it. This week you should just say NO to bread. You don’t have to do it forever but I strongly…
Sleep! It’s Important!
SLEEP! It’s one of those things that most think isn’t important. You don’t need me to tell you how amazing a great night’s sleep is. It can make or break…
A New Way to Train in Water
Vertical Water Training… Have you ever heard of it? Got an idea what it could be? I had some ideas but I was in for something new to pique my…
Choose the Diet Right for You
Choose the diet right for you and “stop with the quick fixes already!” I know I am not the only one that wants to scream that from the top of…
8 Phases to a Healthy Lifestyle
All my life I struggled with weight and yo-yo dieting. I went through various phases until I came out the other side. 10 years ago, I was a self-proclaimed package…
What is Wrong with my Lifestyle, Anyway?
Photo by Hannah Busing on Unsplash So you decide one day you want to lose a couple of pounds. If you are like most you look online for more information and you start…
What would it look like if it were simple?
What would it look like if it were simple? When was the last time you asked yourself that question about your health and nutrition? I don’t know about you, but…
The Ultimate Guide to Dropping Those Last Stubborn Pounds
… Without going the gym or needing any fancy equipment! I wish I had a magic wand to wave over all of my clients who want to lose those stubborn…
Are You into Wearable Technology?
Photo by Crew on Unsplash Do you have any of these fangdangled bracelets? They seem to have taken the world by storm and they are everywhere. Some are basic and some come with…
Why you should make the perfect Super Shake-Infographic
Why you should (and how to) make The Perfect Super Shake. [Infographic] Delicious meals that save time, nourish and satisfy you, in liquid form Maybe you need a quick breakfast…
10 Top Tips to Get Moving this Spring
Next, to New Year’s, I’d say that Spring is the next most popular time when people think about getting fit. We start to think about being outdoors more and wearing…
A Simple Start Process to Get Moving
Stop scouring the internet looking for the perfect workout that will get your heart rate up, strengthen your body and get you losing those pesky pounds that are lingering in those…
Cheat Meals… to cheat or not to cheat?
At one time, I used to have cheat meals and I used to look forward to them! They were my opportunity to indulge and have those foods that I wouldn’t…
Tips for Entrepreneurs
Being healthy and making healthy choices can help in so many ways beyond your physical appearance. If you are not paying attention to your eating habits and daily exercise you…
You Have Two Lists. Vent or Change
You Have Two Lists. It’s OK. Forgive Yourself. It’s Normal. Have you ever wondered why it is so hard to CHANGE a habit or a routine or to CREATE…
Love Yourself and Think Prevention Instead of Medicine
Here’s a fact to ponder: “8 in 10 cases of premature heart disease & stroke is preventable through healthy lifestyle behaviours.” It’s true! Many of the risk factors for heart…
Use Your Disappointment
Disappointment can be a gift… Really? I read this great post recently and I thought I would share my spin on it with you. “The Gift of disappointment is to…
Not Everyone Works With a Personal Trainer for the Same Reasons
The reasons to seek help from a personal trainer are different for everyone. How I train people will depend on why they’re coming to me. Each person’s goals are different…
Putting ‘Personal’ in Personal Training
Everyone has a unique reason for reaching out to a personal trainer. And, in turn, I have a unique and personal approach with each one of my clients. We set customized…
12 Days of Christmas Tips
On the 12th day of Christmas, Coach Lisa gave to me … 12 easy tips to stay healthy … For the singers out there, you probably got caught up in…
Finding the right probiotic for your routine
Arguably one of the most popular trends in health and wellness is probiotics. Many of us have heard that probiotics are the next big thing in optimizing our health, but…
Forget counting calories, there’s another way
Forget counting calories. There’s a better way to figure out how much food you should eat at each meal, every day so you can look and feel better.
Best Protein Bars in the World
This has to be one of the best recipes in my whole world! Life can get really busy and making sure you are getting a healthy snack when you are busy can…
Ready, Set … Action
Want to get moving and do it safely? Here’s a workout toolkit of information to get started. Our bodies are made for moving and if we don’t do that on…
Stretch & Grow
Stretching is one of those things that you know you should do you just rarely ever do it. Stretching increases our flexibility which increases our range of motion and reduces…
Are Hormones Keeping You Awake
In my last post, I talked about different ways of creating a sleep ritual and why getting enough sleep is important. There are times when doing simple things isn’t quite…
Why is Sleep so Darn Important Anyway?
The other day I created a post on Facebook asking people to like the comment if they got 8 hours sleep per night or comment if they got anything else.…
Be Kind to Yourself – Illness & Exercise
And so it starts – a little tickle in your nose, the need for a tissue, and you know what comes next! What should you be doing when life throws…
“KISS”ing Meal Prep Frustration Away
Meal preparation can be intimidating, scary, overwhelming, frustrating – choose your adjective. This topic is one that I cover often because it’s really easy to have a busy week or…
Go Ahead – Take That First Step
Learning anything takes time, patience and practice. Too often, we have such high expectations of ourselves that we have a tendency to beat ourselves up for not being able to…
Proteins – Good or Bad?
How often have you seen headlines and articles that start something like this – WARNING: Do Not Use These … And you wonder: – Who else has read it?…
You set your limits. How high are they going to be?
I learned some fabulous things over my holidays and I want to share them with you. The Climb On the last day of my vacation, before I was going to…
What is metabolism anyway? You’ve heard the word but what does it really mean?
The broad definition of metabolism by Matt Stone is: “The sum of all physiological events that take place in the body that turn food, water, air, vitamins, minerals, and more into…
Fitness When You’re on the Go
You exercise regularly for months … but then you go on vacation, need to travel on a business trip, or just get caught up in the general insanity of life…
Are You Spending Too Much Time Counting Your Calories?
Not all calories are created equal. There is more to ‘calories in – calories out’ than what you read on a label or calculate on an app. Let me explain…
Use This 1-2-3 Approach to Meal Prep
Many things can improve your kitchen “coolness”. Use this 1-2-3 approach: The right equipment. A regular preparation system or ritual. A “can-do” attitude and willingness to experiment. 1.…
How to Create the Ultimate Super Shake
Smoothies, super shakes, protein drinks, ever wonder why they are so popular? It is such an easy way to get a complete meals worth of nutrients without having to cook.…
Body Shaming – Are you sure you aren’t guilty of it?
Do you ever notice how things just kinda show up when you need to read them ( or see them, hear them, whatever)? Today is one of those days and…
Seven Myths People Believe About Fat loss
With the vast amount of information and advertisements about weight loss, it’s difficult to understand fact from fiction when it comes to fat loss. If you’re not seeing results with…
Organize Your Life & Fitness
One of the most common things I hear people say about fitting in exercise and fitness plans into their daily lives is that they’re “too busy.” As a health and…
Diets Don’t Work—Here’s Why
Diets are so common. We see them advertised online and in commercials, and overhear our friends and colleagues talking about the latest and greatest way they’ve found to lose weight.
10 Ways to Incorporate Accountability into Your Fitness & Health Goals
Fitness goals. We all have them and sometimes we work on them and well, sometimes we don’t. Have you ever wondered why that is? You have these great intentions that…
No-Bread Snacks to keep you on track
“Next best to thing to sliced bread”. You’ve heard that saying before right!? But what could possibly be as good as sliced bread? There are so many yummy combinations and…
Recovery After Exercise: Rest & Play
Recovery is an important aspect of any workout, and it’s also something to consider in general each day. The demands of the activities and demands of our day-to-day lives are…
7 Ways to be just a little better!
Where are you at with your workouts these days? Do you want to try something new, harder more challenging? Does the thought of more of a challenge scare you; would…
The Best Medicine Known to Man!
The “quick fix” health program… They go by many names, but generally their purpose is to convince you that for the right amount of money, with the right pill, with…
HIIT Workouts for Beginners
So you want to know more about HIIT training! Doing HIIT workouts (HIITs) can be a great way to get your cardiovascular training in, while also building muscle. The acronym…
Why Clothing Size Doesn’t Matter
Recently, I came across an article in The Huffington Post about a young woman who posed for photos in different sizes of pants… All of the pants fit her –…
The Journey of Personal Growth
In this world of email and social media, we’ve become accustomed to receiving things instantaneously, instead of having to wait. Sometimes, when we have to wait for something, it can…
The Secret to Achieving Your Goals
Do you ever feel like you’re on a hamster wheel? You know, where you’re constantly running, but you don’t seem to be making any progress or getting to where you…
Self-Love: The Key to Your Fitness Plan
Why is it so difficult for us to love ourselves, yet so easy for us to give love to others? Have you ever thought about how easily we can point…
Seasonal Fitness – Are You Guilty
“It is only the farmer who faithfully plants seeds in the Spring, who reaps a harvest in the Autumn.” – B. C. Forbes It happens every year…
Change Your Diet Story
Is this Your Diet Story? Do you have a diet story? Many people tell themselves a story about how things “should” go, which is often linked to how things have gone…
How to Lose Those Love Handles!
If you just do more exercises, you’ll tone up quickly and finally get rid of those love handles…right? Not so fast! There are three exercise-related ‘triggers’ that actually cause us…
Healthy Eating for On-the-Go Families with Picky Eaters
This week, I wanted to share a case study with you. I discovered it as part of my ongoing training with Precision Nutrition, and as I read it, I was…
Want to Get Fit? You Just Need to Start!
Have you ever stopped yourself from doing something because you weren’t sure if you could do it? You worried about doing things a certain way, or having things look a…
Overwhelmed and Overeating
Feeling Overwhelmed and find yourself overeating? Do you ever feel that you’re overwhelmed? How about overworked, and—even worse—underappreciated? Maybe others appreciate you, but you don’t appreciate yourself… And the next…
How to Restart and Refocus
Have you fallen off your exercise wagon? Do you find yourself starting to lapse back into old habits and routines that move you farther away from your fitness goals?
Probiotics Pros and Cons
There’s a lot of chatter about probiotics and how they can help our bodies function properly. You’re probably familiar with the commercials for certain brands of yogurt that claim to…
7 Things Fit People Do
You’ve heard that being fit is all about the lifestyle, and not the quick fix, so today I’d like to give you a glimpse the habits that fit people have.…
Lose Weight by Building Strength
Did you know that an important aspect of weight loss is building strength? If you’re trying to lose weight and just doing cardio exercises, you’re missing part of the equation…
Fish Oil Supplements – What You Need to Know
I recently blogged about supplements and the importance of getting all the vitamins and minerals the body needs so everything can function properly. Supplementing fish oil (omegas) is a bit…
Can’t Lose Weight? 7 Reasons Your Weight Loss Plan Isn’t Working
You made the decision to get fit and lose some excess pounds. Then (hopefully) you started an exercise plan and backed that up with a nutrition program. And that was all you…
Recovery Time – It’s What Makes Workouts Work
Here’s a fact that will probably surprise you: it isn’t training that makes you stronger—it’s the rest between training periods that actually improves our fitness. The reason for this is…
Meal Planning for Beginners
Do you plan your meals, or do you just decide what you’ll be eating based upon what you toss in the cart as you’re strolling through the grocery store? Did…
VITAMIN DEFICIENCY = BODY INEFFICIENCY
Improve Your Health by Getting Your Vitamins Maybe like many of us, you had a mother or grandmother who liked to nag you (or maybe even still does!) about taking…