Wednesday, December 23, 2015


 Merry Christmas! 
Thanks to all of you in my private training, group fitness and blog communities who have helped make 2015 a fabulous year for Priority Fitness Burbank. 
I've had a wonderful time getting to know some of you better and helping you prioritize fitness in your lives. It's great to see progress and have fun working out together. 
Anticipating many more times of fun and fitness in 2016. Look for more Saturday Boot Camp sessions in late spring.

Saturday, December 19, 2015

Healthy Indulgences

To splurge or not to splurge? That is the perennial weight-loss question, especially at this time of year. Create a mindful strategy and enjoy guilt-free treats this Christmas.

It's important not to use indulgences as a reward for eating healthy. It's better to own the reality that you ate a special food and that it has an assigned place in your healthy life than to justify its consumption because you ate well all week long. It's not about earning a privilege. It's about living a balanced life that fosters good health. Here are a few supportive strategies:

Limit the indulgence to a meal or part of a meal. This way, your day still includes ample nutrition versus having a "cheat day" of indulgent foods and no nutrients. You'll be more likely to follow up the next day with a full routine of nutritious foods and not feel like you fell off your program.

Plan for it. Plan for your special holiday meals and treats. It's something to look forward to. And because its planned, that does away with the guilty feeling. When you plan for an indulgence, it lets you thoughtfully select the food.

Make it worth it. If ice cream sounds good, don't buy a diet or low-sugar brand. Go for the good stuff with a short ingredient list of real foods - not junk and chemicals. The good stuff will truly satisfy and you can relish each bite.

Our everyday nutrient-filled foods are vegetables, fruits, lean meats, whole grains and healthy oils. You can include indulgences in your balanced life of healthy eating. Remember that food is for our pleasure not our punishment. Be mindful with food choices and, above all,

Enjoy Your Food

Friday, December 11, 2015

Four More Survival Tips for Health Under Pressure

Last week, I talked about lifestyle changes that can help our bodies stay healthy in our fast-paced culture. I mentioned eating a whole-foods breakfast, taking vitamins, keeping healthy snacks at work and reserving three minutes in the morning to prepare for the day. Here are a few more ideas for creating a balanced week.

6. Set a timer to trigger 10 to 15-minute breaks every two hours. This will help keep your body's ultradian rhythms on an even keel, priming your body and brain to operate at peak effectiveness throughout extended days.

7. Take a weekly yoga, meditation or relaxation class. The more your sympathetic (fight-or-flight) nervous system is activated, the more you need to cultivate your parasympathetic (rest-relax-digest-and-connect) nervous system for balance.

8. Keep a water bottle with a splash of juice or a slice of cucumber within reach at all times. That little touch of flavor sets up a "return to substance" relationship between your brain and the water. You'll drink more, stay better hydrated and function better as a result.

9. Use your commute to decompress. Meditate, breathe or listen to something calming rather than being in continuous contact with your handheld or to-do list.

Don't Just Survive, Thrive!
Keep Moving and Enjoy Your Food

Friday, December 4, 2015

Staying Healthy Under Pressure


The holiday season has begun. You can feel the pressure. It's the time when we have more to do and more events to add to our already stretched schedules. In the midst of all this, we also have to be thinking about our health. Because, let's face it, once our health starts to go, we've got a whole new set of crises on our hands. So here's the bigger question: How can we safeguard the energy that is so critical to our effectiveness while living in our busy culture? Here are a few survival tips for staying healthy under pressure:

1. Take three minutes in the morning for YOU. Before you turn on the electronics, light a candle, take some deep breaths, say a prayer and set your intentions for the day. Having a few moments of sanity first thing in the morning can change the way you relate to the rest of your day.

2. Make and eat a whole-foods breakfast. Try a smoothie or some oatmeal. Scramble a couple of eggs with spinach. You need fuel for your body for hours. Good nutrition will sustain your brain and body during stressful situations.

3. Take your vitamins. Your body goes through B vitamins at a faster clip when you are stressed. Your mental and physical capacity may be diminished if you are short on essential nutrients. Try a multi-vitamin, multi-mineral, B-complex, vitamin D and an essential fatty-acid supplement.

4. Keep healthy snacks at work. Blood sugar crashes and carb cravings will become a thing of the past. Include protein and your brain will thank you for the extra amino acids.

5. Master a few body-weight exercises you can do anywhere. Planks, pushups, wall squats and lunges target multiple muscle groups, strengthen your core and encourage correct posture.

Prioritize Your Health This Week
Stay Active     Keep Moving!