Tag Archives: lifestyle

How to Go From Desk Jockey to Wellness Warrior in Five Simple Steps

14 Jul
Stack some shelves, a coffee table, or nail a few pieces of wood together and create your own standing workstation such as the one featured here from www.standupdesktops.com

Stack some shelves, a coffee table, or nail a few pieces of wood together and create your own standing workstation such as the one featured here from http://www.standupdesktops.com

We all know that sitting on your tuckus for 8+ hours per day will strip you of energy, health and a svelte body. Not cool. However, I’m not into using statistical scare tactics to help you reclaim your health–I dig positive action. Here are five simple steps you can implement for a health upgrade.


1. Ask For a Standing Workstation (or buy one yourself). If your company doesn’t value your health and productivity enough to invest in a standing workstation after you’ve asked, then step up to the plate. Buy it or build it–just know you are worth it.

2. Get Mobile. Talking on the phone? Put it on speaker or use a headset and walk around while you chat. Need to email/ call a co-worker or pick up a report? Walk to their office and talk in person. Elevator to the fourth floor? Of course not, silly. Stairs will do just fine.

3. Redefine Meetings. Whether you are meeting a co-worker or doing some networking, skip the boring office and coffee shop, grab your digital recorder and hit the trails. Walking meetings are far more productive and creative because you are getting more oxygen to your brain. If weather outdoors isn’t cooperating, then hit the gym, mall or museum.

4. Take a Weight Break. Stash weights in your office/ cubicle or simply use your body to build strength, stretch and move. Your office/ cubicle, stairwell, hallway or outdoor areas are great places to do this mini desk workout or other energy-building exercises such as jumping jacks and walking lunges. Fear feeling foolish with your co-workers? Ask Staring Stan and Chatty Cathy to join you. Will people talk about you, will you be different? Yes, probably, if “different” means you’ll be the person who is energetic, efficiently and effectively performing their job and dropping pant sizes. Then… yes, please!

5. Eat Real Food. When you care about something, you treat it well. Your body is no different, so treat it right by eating plenty of vegetables, fruits, and high quality fats and proteins.  Greatly reduce or eliminate processed foods, caloric beverages and sugar, and you’ll feel vibrant, look healthy and perform like a rock star. Pinky swear.

Your Weight is Not Your Worth

24 Feb

IMG_1765You are not your weight.

You are not a clothing size.

You are not a body shaped like fruit.

You are not a fad diet or exercise regime.

You are not the negative noise in your head.

You are not your circumstances.

You are not your career.

You are not your hobby.

You are not your checking account, savings account or money market fund.

You are not your home, your car, your smart phone or your diamond ring.

You are not, and never will be, what someone else says you are.


You are your compassion.

You are your graciousness.

You are your unique soul.

You have always been, are, and will forever be the love you show to others and to yourself.

Top 3 Tips for Fat Loss

15 Sep


Losing fat doesn’t mean exercising hours per day or eating celery sticks with oatmeal. Amen! Serve yourself a guacamole topped taco salad and let’s chat fat.

1. Make Muscle. Most of us seek the fat loss train on the treadmill, but muscle mass is the true engine to your fat burning bliss. So step off the treadmill at least three times per week and dedicate that time towards strength training instead. More lean muscle mass = less body fat, more energy, higher metabolism, increased strength and bone density, healthy hormones and better overall health.

2. Pack in the Protein and Vegetables. Protein and vegetables are the special sauce in your daily nutrition routine. In Geek Speak, protein is the building block of all of our tissues and enzymes, while vegetables are packed with vitamins, minerals, fiber and phytochemicals–key components for healthy physiological function. Both of these powerhouses help us stay full and keep our blood sugar levels stable.

3. Eat to Lose. Well, I don’t mind if I do! Many times we think we need to drastically cut calories to lose weight. You might lose weight at first, but it is at the cost of your lean muscle mass, not fat. Plus, very low caloric intake will put your body on high alert starvation mode, helping you hold on to fat for energy and not burn it. Instead, eat reasonable portions every 3-4 hours to keep your metabolism revved, your blood sugar levels balanced and your body a fat-burning machine.

Let’s put this into action now. What tip can you incorporate today? What small step can you take to be your best, healthy self?

For more great exercise and nutrition tips, visit this blog or my Facebook page.

Farmer’s Market Frittata

5 Aug

IMG_1665Frittatas are my lazy answer to healthy and inexpensive cooking. I throw in everything but the farmer in this protein, vegetable and fiber packed dish. Got something from your local CSA and you have no clue what it is? Chop it up and throw it in a frittata. Why not?


2 red bell peppers, diced

1 bunch green onions, sliced

4 baby zucchini, diced

2 carrots, diced

4 garlic cloves, minced

1 lb spinach, chopped (or 1 lb package frozen chopped spinach, thawed)

2 T fresh basil, chopped

1 T fresh oregano, chopped

10 free range eggs

8 egg whites, free range eggs (or 1 carton of organic 100% liquid egg whites)

black pepper to taste

sea salt to taste

coconut oil


1. Sauté bell peppers, green onions, zucchini, carrots and garlic in coconut oil for 5-8 minutes. Set aside to cool.

2. Use coconut oil to grease an 9×13 glass baking dish. (That’s right, this is a super lazy frittata. No fancy “cooking it on the stove, then placing it in the oven.” Some may categorize this as an “egg bake.”). Preheat oven to 325°.

3. Whisk eggs and egg whites together. Add remaining ingredients, making sure sautéed vegetables have cooled so they don’t cook the eggs. Pour into glass dish.

4. Bake in oven for 35-40 minutes until an inserted toothpick comes out clean.

5. Enjoy plain or serve topped with sliced tomatoes, avocado, kalamata olives or a touch of goat cheese.

Serves 4-6

Recipe courtesy of Stephanie Bell