Serving Sizes!!

How many of you actually pay attention to serving sizes?? Me neither! Just kidding! No seriously.  Serving sizes are so important. And most of us dont pay any attention. We eat until we’re full. It’s wrong. We need to re focus. Okay, I know sometimes depending on my activity level I am starving and serving sizes well, I hate them! Haha! I want to say when I do certain workouts I build muscle and I can actually say there’s a reason why I’m so hungry! I need protein! Lean chicken or turkey would be amazing.  I’m not happy until I get about 20 grams of protein. If I ate 3 eggs then that would probably “fill” me. I don’t want all of the extra calories though. So lean chicken might be best. I also found “whey protein”. I just ordered it. It’s at the Vitamin Shoppe, and its unflavored so it wont have any fake sugars. I’m so sensitive that I have tried many types of protein shakes and my belly hurts so badly. I feel like I’m poisoning my system. Like I’m doing harm to my body when I drink it. It’s probably so. So I decided to find a whey protein that’s just whey protein. And that will be good because I spend all this time preparing clean meals and then drink that yucky stuff. So, now it’s going to be clean, clean, clean. I will let you all know how it is when I get it. I’m excited though. It should definitely help with this hunger I feel when I work out and lift heavy.  See you all soon!

Low Fat Vs. Fat and Sugar Vs Fructose

Hey guys! We’ve been thinking that low fat milk and low fat sour cream are better for you. It’s wrong. Usually what happens is we drink this low fat milk and there’s more carbs or more sugar than the whole fat. Whole fat milk takes longer to digest which means your body is burning calories just to digest it. Also it’s been proven to have more vitamins and nutrients. Let’s not remove the fat and vitamins from our milk only to add sugar. It’s not working.

We have also traded our natural butter in for margarine. Is this better or worse? It’s worse. Margarine is hydrogenated, which means it causes fatty acids in the body. This in turn causes inflammation and hardening of arteries and is also know for causing heart attacks. No it’s not better than using the natural butter.

Most of our low fat ideas are not good.  We can eat healthy fattening foods and get nutrients and vitamins. It’s natural animal fat so you can eat it but if it comes from vegetable oils and is man made, you shouldn’t eat it. It’s simple. Nuts and fish have healthy fats that our bodies need like omega 3. You also need fat in your system to absorb vitamins A,D,E, and K.

What about sugar? How much sugar should we be consuming. Sugar is a tough one.  It’s in a lot of the foods we eat, and in most processed foods. Men shouldn’t eat any more than 9 teaspoons(37.5 grams) and women shouldn’t eat any more than 6 teaspoons (25 grams). Sugar can be high fructose corn syrup, molasses, honey, granulated sugar or powdered sugar. It’s all the same. Fruit is a different story. Fruit sugar called fructose is okay to eat. And the same with cow milk’s sugar called lactose. These are different because they come from the milk or fruit and so you’re also getting the vitamins ,nutrients and  fiber from the milk or fruit. It makes a difference. Just like the fats in butter or the fats in nuts. Fruit and milk are also good for you. They have nutrients. Sugar has nothing good for you. No fiber, no vitamins or nutrients. They are simply empty calories and we need to avoid them. If you’re not careful with your sugar you could end up with diabetes.

Take care of yourself and I’ll be back real soon!

Bike Rides Into The Sunset!

We went on vacation to South Carolina, Hilton Head Island to be exact. What a beautiful vacation spot. We went swimming in the Atlantic Ocean and jumped the waves and swam. We must have burned a lot of calories, because the kids ate their dinner well and I was starving! What a beautiful day on the beach though. Something about the salty air and being outside in the hot summer sun, just makes you come alive. I feel like exercising, without realizing what I’m doing. I’m happy and everyone else around me is smiling. I know, I know I’m on vacation of course I’m going to be happy. And yes that’s a big reason why I am so happy, but I also know that the sun gives us energy. Our body needs nutrients the same way our body needs the sun. It helps lower your cholesterol. blood pressure, blood sugar, regulate your weight, helps your immune system,  and protects you from cancers. So,  I’m from Maine and we don’t get that much sun here. I do my best to stay healthy, and exercise and I try to eat healthy most of the time.  But Maine’s weather is  sunny/ rainy in the summer months, sunny/ cloudy in the fall and much cooler so pants and some long sleeves may be in order, in the winter the temperature plummets to 30 to 30 below at times. So now you wear a winter jacket and boots to stay warm from the snow, and there’s no sun. It’s almost always cloudy in the winter months. Then spring comes along and it’s either sunny or raining, but again it’s chilly so we will wear our pants and long sleeves. We will wear our shorts and tank tops for about 3-4 months and again it may be raining.  Vacationing somewhere warm and sunny just makes me happy. And like I said we did a lot of swimming but we also did a lot of biking around the island. We took beautiful rides just pedaling along, going really no where, just sightseeing. And so with all of this sun and exercise, I felt better than I ever have. It’s definitely somewhere you all should check into visiting. Not to mention the endless supply of fresh fruit. Something else we don’t get much of in Maine. We had some delicious fresh watermelon and peaches. So I do want to remind all of you, we need the sun, it makes us happy and feel like living. We need to feed our bodies with good healthy fuel, and you remember, exercise doesn’t have to be dreaded. Enjoy it, and swim in the salty ocean or go for a bike ride with your children. Make some memories and have fun with it. This is your body, you get one chance, take it and make the best out of it. Have fun guys! Don’t forget to drink lots of water! ;-)

Exercise is Key

I love the supplements don’t get me wrong. I love the idea of fat melting off my clients while they do less workouts. Let’s face it, exercise for someone 250 pounds is very different than for someone 150 pounds. If someone can drink some chaga tea or maybe drink white tea then let’s do it. I think exercise gets you moving and moving makes you feel good. It releases your feel good hormones and gets you so you cant wait to move some more. I’m not talking anything crazy, just some walking for maybe a mile. Just keep upping it everyday and stick to it. Drink plenty of water, that’s super important.  Your body is 60% water. Water tends to keep you from drinking too many calories…for some reason we eat and drink fewer calories than when we don’t drink water. Muscles need water, and if they don’t have enough then their performance wont be very good. Muscles need water for their cells or they’ll tire much more quickly. If you’re dehydrated your skin will look wrinkled and dull and dry looking. Water helps your kidneys get rid of toxins and it also helps your bowels work correctly. And while drinking plenty of water, and taking care of your body, exercise will be so much better for you. Take care of your body, supplement where you need, drink water-lots of it and exercise. You’ll feel amazing after a week. I say a week so you can get used to it and feel like you don’t want to stop. Getting feeling good and get moving!!


OK guy, lets talk about all of these miracle “dietary supplements!” So if you go on line and look up dietary supplements, your computer will almost want to explode with all of latest and greatest weight loss answers!

Most all of these have not been evaluated by the FDA. That doesn’t mean that every one of them is useless, it just means that the government agency that oversees everything we ingest hasn’t done tests on this product.

So let’s look at some of the most popular ones right now. Garcinia Cambogia has become very popular in the past few years. It states that it is all natural and helps support appetite control. Again their statement has not been evaluated by the FDA. I have talked to many clients who say this product works very well, others say not so much.

Next let’s look at Chaga! Chaga is a mushroom that grows on trees in the Northern hemisphere. Again the FDA has not done evaluations of these products. The chaga tea is one of the most popular ones right now and has been reported to me be my clients that it is great. It seems to have great benefits for digestion (one of my clients has cystic fibrosis and swears by this product). You can also have extracts and tinctures, seems very versatile in it’s possible uses. Again this is all things that have not been evaluated but have been expressed to me through clients.

Next let’s talk about Green Coffee bean extract. Green coffee is another one that people say this one helps them lose weight and it also gives them energy. Some like it and some don’t. Its about 50/50. Some say it gives them an upset belly but I think it’s actually cleansing the colon. It is also know to lower blood pressure, for someone who’s is mild high blood pressure and take 185 mg a day for 28 days,  so that’s a great thing.  I haven’t seen anyone using it for that purpose, but that is an interesting study. Most people seem to to take one of the Garcinia Cambogia  capsules in the morning and then take one capsule of Green Coffee in the afternoon and I heard together they are great for losing weight. This is what my clients are telling me.

My clients have also mentioned White Tea.  This tea has many benefits.  They say it helps with blood pressure, its great for skin, its great for cholesterol, antibacterial, and it’s been known to fight cancer causing cells. I do have a friend who is trying to lose weight, dieting (no junk food), and walking a couple miles a day. She drinks the white tea three times a day and believes its helping her lose weight.






Hey guys! It’s Rita! Let’s talk about exercise and  the recommendation is 2.5 hours of moderate intensity a week or one hour and 15 mins of vigorous exercise a week.  We should also be doing weight training and or push ups twice per week.  Let’s try and find a workout that is inexpensive to do like T-25 by Shaun T. This exercise is only 25 minutes a day and it totals 1 hour and 5 minutes a week. It’s easy to do for those of you who need motivation you can log into beachbody and get yourself a free coach. Others may just find an exercise routine on youtube and use that. It makes it fun and easy to change up. It’s as simple as going for a speed walk. If you can’t speed walk start out slow and work your way up.

Weight training can be as simple as soup cans and doing flys. It doesn’t have to be heavy but its so good for your aging bones. Strength training helps strengthen your bones. It’s better than milk :-) Doing so old fashioned squats is amazing for your butt. You burn so many more calories by doing squats because they are such a large muscle. Yes! I love them! Push ups are amazing for your abs…if you can’t do a push up then just stay there in the plank position. Does amazing stuff for your back and abs too. Also works the upper arms and chest.

Exercise can help control you weight, keep your heart healthy and protect it from heart disease but also it releases endorphins which makes you happy.  Staying active can protect you from obesity and type 2 diabetes. Being more physically fit during your middle ages studies show that you’ll have less chronic illness.

Many of you have excuses or used excuses as to why you couldn’t exercise, don’t worry I’m guilty too.  Let’s see if we all can get motivated to move for atleast 25 minutes a day, whether its walking or riding a bike. Or maybe join some friends to walk on the track at the local school. It’s nice to be able to socialize and exercise at the same time. Let’s try and make it fun and hopefully you’ll want to do it again tomorrow and the day after that and the day after that… This is your body, you need to take care of it because its the only body you’re going to get. We aren’t promised tomorrows but we can do what we can to make tomorrow happen :-) Good luck to all of you..I’m rooting for you all to cross that line!








Hey Everyone!

Hi everyone! I’m Rita! I just wanted to take a moment  to introduce myself.  And I’m super excited about this blog. I can’t wait to teach you all about physical fitness and health.  I’ll also be talking about healing and recovery from accidents, injuries or disease.  Learning about disease just from not taking care of yourself is also something that I want to talk about and see if we can make all of us healthier just from understanding what causes it.  I just wanted to say “Hi” and I’ll be back soon!