It’s a special time of year ... with celebrations, traditions, and festivities galore. Oh my. Which is awesome, don’t get me wrong! Give me some tunes, eggnog and some games – I’ll have a good time. But ... if you have health and fitness goals, there’s something not-so-awesome, too – it’s all those sneaky saboteurs that come out during the holidays. They can set you back in a big way from reaching your goals. I put together a list of the 6 common ways we sabotage our progress

Did you know that 90% of us don’t get enough vegetables every day? I know, I see the eye rolls…here she goes, talking about veggies again! But along with increasing your water intake daily, adding veggies to every meal is one of the quickest ways to improve your nutrition. However, even still, most people don’t sit down to eat a big bowl of veggies every day. They usually end up as an afterthought in a side dish. This is why sneaking veggies into your meals (including breakfa

I prefer simple and effective when it comes to nutrition. If I over-complicate it, I get frustrated and lose interest. There really isn’t one “diet” (hate that word) out there I would promote or encourage besides a real food approach. I’m not knocking any of them – if it’s something you have to follow and it’s working without causing you harm, then more power to you! But from what I can see, most of them are strict, a lot of work and not maintainable for long term. It’s impor

One thing I don’t do with Refire clients is tell them what they can’t eat. Call me crazy, but when has telling someone they can’t do or have something ever solved anything?! I’m a rebel at heart, so to me, saying I “can’t” equals a challenge in my mind! LOL anyone else?! So here’s another nutrition tip for you…. Tip 4: Add More First Focusing on what you can’t eat puts you in a scarcity mindset, which triggers stress and panic. The good news is you don’t have to focus on the

Today, we’re talking about how to recognize when you’ve had enough to eat — and stop before you feel too full. It’s safe to say that we all know the feeling of being stuffed after eating….bloated, clothes are tight, uncomfortable… Been there? Me too! It could be that we are more than we needed or wanted because we zoned out and became unaware of how we were feeling. When you tune in to your body and listen to those internal cues (of hunger and fullness), you can enjoy the fo