Discipline!, NO DAYS OFF, determination, gains, #fitfam, 'every damn day'….. sound familiar? If you follow fitness and nutrition “experts” on social media you may have come across some of the familiar tag lines along with some super cut or intense mirror selfie to motivate you to want to go to the gym and exercise. Does it work? Maybe. Does it make you enjoy your workout more? Probably not. Yes, I have posted similar Instagram pics, workout selfies and have even used some of the above hashtags- but I’m here today to tell you all the reasons why you shouldn’t force yourself to exercise if it’s not truly what you want to do.

“Wait, Amanda.. aren’t you suppose to be encouraging us to eat healthier and workout MORE!?”

Yes, eating healthier and being fit is something I will always encourage you to do. However, don’t forget about the “living well” part. Eating right, being fit and living well is a balanced approach to finding the things you enjoy that support a healthy lifestyle. When we force...

Hey ya’ll! Spent the last few days in New Orleans (first timer) and WOW- what a blast! A whole mixture of leisure, work, unhealthy and healthy foods, party scenes, art and classical scenes and trying to navigate it all to stay healthy but also enjoy myself. Here’s how it went..

Touched down in NOLA Friday night, checked in and headed straight to Bourbon Street for our first po’ boy, alligator bites, oysters and a hurricane. They definitely like their fried food down here and top of my list was to try a tried and true fried po’ boy Nor’leans style! (am I saying the right?) I spent the first half of the trip saying New-OR-leans- stuck out like a sore thumb but I’ve gotten better saying ‘Nor’lans.” To balance out the fried po’ boy we started with fresh oysters and blackened alligator bites- both lean protein sources, and split the po’boy. We saw signs for “hurricanes” EVERYWHERE- which is a famous New Orleans drink with lots of rum and lots of juices so I had to give it a try, because ‘whe...

Wow what a BUSY amazing week this past week was! Traveling and busy schedules can be the biggest bust to our healthy routines- but I’m here to tell you it is possible to stick with it! In the last week I’ve traveled to Lake Placid, NY to speak at a conference, visited my sister in Saratoga NY, was a bridesmaid in my brothers wedding in Lake George, enjoyed mother’s day brunch and traveled back downstate. All while maintaining my weight and my healthy choices. Here's how....

I was SO excited to be asked to speak at the New York State Dietetics Conference which was hosted in Lake Placid last week 😊 I was also STRESSED that it was the same week as my brother’s wedding but I agreed because the opportunity was too great to pass on. When I’m traveling it always takes a bit of planning and organization to make sure I’m getting my workouts in and healthy meals. So first step was calling the hotel ahead and made sure there was a fitness center and packed my sneakers. The first night at the hote...

March 27, 2017

1. Umm.. hello 3 months until summer.

Let’s just state the obvious right away. Soon we’ll be losing our comfy leggings and chunky sweaters (at least for the northerners) for shorts, tanks and bathing suits. Now although my first focus is ALWAYS on living an overall healthy lifestyle that you’re comfortable with, finding a weight and body size you are mentally confident too is part of it. If your physical self doesn’t agree with your mental self-let’s figure out where those two can meet. Everything is simply more enjoyable when you feel comfortable and confident in your own skin.

2. Three months is typically the amount of time that is needed to establish some healthy habits and lose about 10 lbs – 15 lbs. Crash dieting and quick drops in weight is challenging, stressful, not enjoyable, unhealthy and usually unsuccessful. Set yourself up for success and take a gradual approach over the next 3 months instead of freaking out when summer is a few weeks away.

3. Warmer temps allow you to get ou...

February 24, 2017

I’m not quite sure how or when our efforts to lose weight became an all or nothing approach but it seems we have taught ourselves overtime to think if we’re not all in and giving it 100% every day then we have failed. Which typically leads to thinking “what’s the point” and give up. We could be on the top of our game, exercising every day, eating healthy all week and then we have one slice of unplanned pizza Friday night and it’s all over- might as well throw in the towel because you’ve broken your healthy streak. Eating healthy and sticking to your exercise plan 100% of the time is not only unrealistic but also unnecessary.

I see almost all my clients start off with this mindset. They come to me all excited and ready to jump in not 100% sure about what to expect. And sometimes even a little scared that life as they know it is now over. Good bye fun yummy food and hello celery stick (am I right?!). The inevitable “my diet starts tomorrow” dooms day.

Well I’m here to tell you to cut it ou...

February 2, 2017

Hey guys! Was it just me or did January FLY BY?! I didn’t even realize dry January was over until this morning (and I could have been drinking all day yesterday!.. joking). But on a serious note, I wasn't even paying attention anymore because that's how much I didn't miss it! How did everyone do??

For those of you just getting on the band wagon, dry January is a challenge that you eliminate alcohol for the entire month of January. 4 weeks and 4 weekends- no drinking! After posting in the beginning of the month that this was going down I was SO blown away by so many of you that were also joining in on the “fun.” Countless people reached out saying they were up for the challenge! Which is great, because if you’re not going to be drinking you might as well have some sober buddies there with ya!

I recently reached out to a bunch of these dry-January participants to see what they learned, what was the most challenging, what surprised them and how this is might affect their lifestyle (if at al...

January 25, 2017

"Yikes! I’m sorry, you want me to do what?!”

I know it seems crazy and terrible and just wrong but yes, I want you to weigh in every day. There is no single act that is more important than this. I’ve seen it in my own practice and I’ve read countless studies that show if you simply do this one task you will lose weight. Weighing in every day forces to face your actions and forces you to think about your goals. A lot of the power doesn’t even come from seeing the number.

“Wait, what do you mean it’s not about the number?”

Weighing in each day gives you a dedicated moment in the morning to remember what it is you are trying to achieve. With tight schedules and busy lives, we can sometimes put ourselves and our own goals on the back burner. We might have the strongest desire to lose weight, eat healthier and exercise more but if we never take the time to actually do it it won’t happen. Often what I see is individuals starting off strong focusing on making changes and then the focus gets lo...

January 20, 2017

“Track your food!? Really? That’s you’re brilliant tip?” …perhaps you were expecting some miracle supplement, creative diet or at least a suggestion of what to eat for breakfast. Telling you what to eat will only get you so far. My tips, my advice, and my approach with all my clients is focusing on the behaviors, emotions, habits, and mindset. Change the behaviors and the weight takes care of itself. At the end of the day, I’m not blowing anyone’s mind with telling them what’s healthy and what’s not. You know that ordering a salad with grilled chicken is better than the bacon cheese burger. This blog series is going to be more about what actions and behaviors will result in the outcomes you want (weight loss that last). I will teach you which specific actions if repeated over time will result in you naturally choosing the salad over the burger and feeling good about it!

So yes, my first tip is to track your food. ALL of it! The good the bad, and everything in between. Don’t just track w...

January 14, 2017

Over the next few weeks I’m going to be starting a series of blog posts highlighting the most important and effective steps to lose weight and keep it off. But first, I’m going to share with you a little bit about where my motivation comes from because with so much information about weight loss, nutrition and “lifestyle change” (whatever that means, am I right?)… why should you listen to me? Today I’m going to share a more personal side before we kick off the blog series.

Over the last 3 years I have worked with hundreds of individuals to help them lose weight by changing their lifestyle and habits. In addition to obtaining 2 degrees in nutrition including a Masters from NYU I have spent countless hours living in the research, reading study after study and absorbing as much of the science that I could behind what works to lose weight. The combination of knowledge and application to real clients has provided me with the skill sets to work with individuals of all type to help them change...

December 14, 2016

Have you ever felt like life is constantly throwing unexpected (and sometimes unwanted) surprises at you? Like no matter what you do you can’t get ahead or catch a break. As soon as you’re in the clear, BOOM something else steps in the way. Leaves you thinking “there’s always something!” Like many of you I have had times in my life where this feeling was DAILY (cough cough internship and grad school). Felt I couldn’t catch a break or get ahead and it was a terrible feeling… Hind sight doing a full time clinical internship and NYU Master’s program in 16 months might not have been the best idea.

I have seen many of my own clients struggle with this too. Changing the way you live, eat and exercise is a challenging task on top of all the other obligations you have. Even the small stuff becomes a challenge... and the “something” that always comes up. For example: a holiday party, a friend giving them pressure to “just have one,” or a celebratory happy hour, or a family member guilting you in...

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