Your New Year Resolution

Your New Year Resolution is?
We are close to the New Year – have you decided on any resolutions? If you haven’t made any resolutions this year, consider taking the time to commit to one small healthy change. Here are some suggestions:

  • Drink a healthy protein drink or shake for breakfast.
  • Cut down/out daily sugary snack.
  • Exercise a minimum of 3 days each week.
  • Join one of my exercise programs.

The Truth About Emotional Eating

The Truth About Emotional Eating…
It happens with most of us.

You have a terrible, horrible, no good, very bad day… and at the end of it you turn to food.

There’s a reason that it’s called comfort food. WHILE you’re eating it you feel better.

And when you’re done eating it you feel worse.

Keep this in mind next time you are tempted to turn to food for comfort:

Emotional eating temporarily relieves distress and then makes it impossible to attain what you really want.

What to do instead?…Practice Mindfulness when eating. It works.

12 Days of Fitness Motivation

Do yourself a favor by printing this fitness motivation list and posting it where you’ll see it every day. When you need motivation or encouragement, simply read over this list and take more action.

Remember that action alleviates anxiety. So whenever you’re feeling anxious over the current shape of your body, take that as a reminder to jump into action.

And then begin to reap these 12 rewards of exercise:

1. You’ll reset your body: Exercise has been described as a giant reset button. A good workout will block appetite swings, improve your mood and even help you sleep.

2. Your clothes will fit better: Consistent exercise will tone and tighten your body, causing your clothes to not only fit better but to also look nicer. Also exercise ensures that soon you’ll be trading your clothes in for smaller sizes.

3. You’ll be less stressed: You have enough stress in your life—it’s time for a break. A good workout invigorates your muscles, leaving you relaxed and less stressed.

4. You’ll have more energy: WebMD tallied research studies and concluded that 90% of them prove exercise increases energy levels in sedentary patients. Next time you feel fatigued, fight it with the most powerful tool available: exercise.

5. You’ll be stronger: Exercise improves muscle strength and endurance, two things that you use throughout each day. When you exercise consistently you’ll be pleasantly surprised when difficult tasks begin to seem easy.

6. You’ll be less likely to binge: Exercise has a powerful anti-binge effect on the body. This is due in part by an increase in sensitivity to leptin, a protein hormone, which has an appetite-taming effect.

7. You’ll burn calories: You know that excess body fat is made up of stored and unused calories. Fight back by burning loads of calories with fat-blasting workouts.

8. You’ll be more confident: Who doesn’t wish they walked and talked with more confidence? A consistent exercise program will do just that. As your body becomes more fit, watch as your confidence sky-rockets.

9. You’ll have fun: Believe it or not, exercise can be extremely enjoyable. Remember how fun it was to run around as a child? Tap into your inner child as you find a mode of exercise that gets you excited.

10. You’ll reduce your blood pressure: Exercise has been proven more effective than medication in the long run for reducing blood pressure to normal levels. A single workout has been shown to reduce blood pressure for the day and regular exercise reduces overall blood pressure in the long run.

11. You’ll lose the jiggles: Regular exercise tightens flabby arms, legs and waistlines. So get to that solid exercise program.

12. You’ll increase insulin sensitivity: Researchers at Laval University in Quebec discovered that exercise improved insulin sensitivity dramatically. Peak after-meal insulin levels dropped by more than 20 percent after as little as 3 weeks of consistent exercise.

…Let’s keep going!!!

13. You’ll sleep better: Do you toss and turn for hours before falling asleep? Exercise is a powerful sleep aid. Your tired muscles encourage your body to quickly fall asleep so they can get their overnight repair work done.

14. You’ll lower your risk of heart disease: Regular exercise strengthens your heart and makes it more resilient against disease. A sedentary lifestyle is a major risk factor for heart disease, so rest assured that consistent exercise is your ally against disease.

15. You’ll feel great: Vigorous exercise releases natural endorphins (happy hormones) into your blood stream that dissolve pain and anxiety. You’ve probably heard of ‘runner’s high’, this can be achieved by any great workout.

16. You’ll lower your risk of diabetes: Studies show that exercising as little as half an hour each day can dramatically reduce your risk of diabetes. If you are at risk of diabetes, or already have diabetes, regular exercise has been proven as effective treatment for reversing the disease.

17. You’ll meet cool people: You could benefit from a group of new, energetic, and healthy friends, right? Great minds are cultivated through healthy living. Connect with fun and new healthy like minded friends. It’s the best support ever!

18. You’ll improve your BMI: You know that maintaining a healthy BMI is key in disease prevention. Exercise is the best way to keep your BMI under control.

19. You’ll increase your endurance: Do you ever get out of breath when walking up stairs or through the mall? Regular exercise builds your endurance for everyday activities.

20. Your doctor will be impressed: How many times has your doctor given you the lecture about losing weight and exercising more? Exercise regularly and get your MD off your back!

21. You’ll look amazing: Are you happy with the shape and size of your body? Regular exercise works wonders on your physique. Within a few weeks you’ll start to see shape and tone in all the right places.

Are you ready to alleviate your anxiety by taking action? Good!

Simply contact me now, and let me know that you’re ready to get started. I’ll create a personalized fitness plan that’s just right for you and together we will get you into the best shape of your life.

Holiday Pounds Reversed

What do holiday parties and get together all have in common?

Food and drinks…as in high-calorie food and drinks! It’s no wonder most people gain weight during the holidays.

Everywhere you turn, you’re surrounded by sweet temptations—holiday cookies, gingerbread houses, pumpkin pies, and more. Even healthy foods like sweet potatoes and green beans are magically transformed into high-calorie dishes that will make you want to do nothing but fall asleep. And don’t forget the drinks. Eggnog and alcoholic beverages are loaded with calories.

Want to sidestep those holiday pounds?

Stay Focused

Yes, the holidays bring yummy foods and drinks, but friend gatherings and family traditions aren’t about food. Before a party, remind yourself what the holiday season is all about—friends, family, giving, and/or religious traditions. Then stay focused on the reason for the season rather than the plate full of hors d’oeuvres in front of you.

Second, stay focused on your fat loss goals. Remind yourself of how far you’ve come and where you’re headed. Keep your goals in the forefront of your mind. Ask yourself, is what you’re about to eat or drink worth the extra hours of workouts?

The holidays can be a time of emotional eating. For many people, the holidays bring stress, family conflict, or depression. Learn to address the root of your problems with solutions other than food or drink.


Is your holiday social calendar filled with night after night of parties and events? It’s time to come up with a plan. If you want to keep your diet on track, you’ll need to pace yourself. Don’t come to a party hungry but eat a small low-calorie snack ahead of time. Otherwise, you’ll overeat. When it’s time for extreme measures, wear tight-fitting clothes around your waist so there’s not much room for expansion.

Before and after a meal, chew gum so you won’t be tempted to overindulge in appetizers and desserts. During a party, don’t stand right next to the food table, but keep a safe distance. And before you get a plate of food, choose your plate wisely. Go with a small plate instead of a large dinner plate and DON’T go back for seconds!

Another important strategy is figuring out how to get in a workout between parties. Leaving room in your busy holiday schedule for exercise will help you fight off the extra weight trying to attach itself to your midsection and rear.

Wise Choices

Be smart about what you choose to eat. Don’t deprive yourself of all the foods you love or you’ll likely spurge and ruin all your good intentions. Enjoy the goodness of the season, but in moderation. Trim calories where you can by limiting your trimmings-cheeses, gravy, sauces, creams, and nuts.

The holidays offer many food choices not available the rest of the year. Because of this, you may want to overindulge before they’re gone. Instead of doing this, survey what foods are available and make your choices. Indulge in your favorites and leave the everyday dishes for another time. Only eat what you love, and don’t just eat something because it’s on the buffet.

Also, be sure to limit the amount of alcoholic beverages you drink. As you likely know, they’re filled with calories, too. Try alternating an alcoholic drink with a non-alcoholic drink.

Follow these simple tips, and you will avoid holiday weight gain this season and start the New Year off right!

Exercise is a huge part of the equation when it comes to achieving weight loss.

I am passionate about seeing my clients achieve results—without wasting time, energy and effort on mistakes.

Call or email me today and we will get you started on the exercise program that is right for you.

Dick’s Sporting Goods Has Fitness Rewards for Motivation!

Take this Dick’s Sporting Goods reward for motivation. It’s called “Scorecard”, and it scored me a nice pair of Reebok running shorts for FREE! Here’s how it worked for me:

Step 1: I downloaded the Dick’s Sporting Goods app HERE. Be careful not download the Dick’s Team app.

Step 2: After I downloaded the app, & I signed in on the app, selected MOVE from the pulldown menu and synced my activity tracker from there.

Step 3: I enrolled in the Scorecard rewards program that Dick’s offers HERE. I earned 3 points for every 10,000 steps synced to my Dick’s. I earn a $10 reward (see below) once I earned a total of 300 points (took a few fitness fun months).

Step 4: Get to steppin, and collect those points with a little #fitnessmotivation from Dick’s.

P.S. Check out what I got below…running shorts. Shipping in progress! Maybe I’ll wear them on May 2018 for the Vancouver marathon I’m training for!!! Thanks for the fitness motivation Dick’s!

I scored these!

I scored these!

My $18,780 StepBet Review

I love trying new things! That said, I’m trying out #StepBet  to add a little motivation juice to my fire. If you haven’t heard of StepBet, and are wondering what it is, I’ll give you a short explanation. StepBet is a game with a real cash reward (yes)! You enter a steps contest, place your $20 bet, and the game calculates a goal amount of steps for you to achieve in order to win. The best part is, you are competing against yourself. That’s because the game sifts through all of the past steps recorded on your Fitbit (yes, you need a Fitbit), and comes up with a slightly more, but attainable steps goals for you to achieve. If you achieve your goals, you win. The best part is that everyone can win! How? Well, everyone is required to contribute $20 to the “pot”. If everyone meets their own goals, they get their own $20 contribution back. If everyone doesn’t meet their own goals, then their contribution stays in the “pot” for ALL other winners to split. There are currently 939 players in my StepBet game, which brings the “pot” to $18,780!!!

The StepBet lasts for six weeks, and I’m currently on week two as I write this post. Week 1 is counted as a warm up week, so you won’t lose if you don’t meet every goal the 1st week. Week 2 through week 6 definitely count. Be sure to check back or follow me on social media as I provide updates!

Fitbit wireless activity + sleep trackers

Cajun Salmon with Roasted Cauliflower & Broccoli

This recipe for Cajun Salmon is a simple and flavorful way to eat a lean dinner. The Roasted Cauliflower and Broccoli are delicious enough to save the leftovers for lunch! Start your healthy eating and cooking with these recipes.

Servings: 2

Cajun Salmon with Roasted Cauliflower & Broccoli

Cajun Salmon with Roasted Cauliflower & Broccoli

Here’s what you need…

Roasted Cauliflower & Broccoli:

  • 1 head cauliflower, chopped into florets
  • 1 head broccoli, chopped into florets
  • 2 Tablespoons olive oil
  • ½ teaspoon low sodium/no sodium seasoning
  • ¼ teaspoon black pepper
  • 1 teaspoon garlic, minced
  • ½ lemon, juiced

Cajun Salmon:

  1. Preheat the oven to 425 degrees F. On a rimmed baking sheet combine the cauliflower and broccoli florets with the olive oil, low sodium/salt-free seasoning, black pepper and garlic. Roast for 20 minutes, until lightly charred. Toss with lemon juice.
  2. Reduce the oven temperature to 400 degrees F. Rub the salmon fillets with the Cajun seasoning. Place on a baking sheet and roast for 15 minutes, until flaky. Serve with lemon slices. Happy #GymKitchen eating!

Nutritional Analysis: One serving equals: 406 calories, 19g fat, 12g carbohydrate, 4g fiber, and 30g protein.

4th Marathon: Kentucky Derby Festival Marathon April 29, 2017

4th Marathon: Kentucky Derby Festival Marathon Review April 29, 2017



Kentucky imageKentucky Derby Festival marathon review

Registration Fees: $50 (bib transfer, including discount)
Transportation: $286.02 round trip.(airport drive, parking, flights & Uber)
Accommodations: $369.10 (Hampton Inn closer to start/finish line than hosting hotel…2 blocks)
Food: $43.76 (free breakfast)
Extras: $27 (post race massage)Kentucky Derby Festival marathon bling Octavia V Henderson Oh Fitness LLC
Total Cost: $776.06


Runners: 1,517 (608 women, 909 men)
Start Time: 9:00:00 a.m. ET (Eastern Standard Time)
Course: The Run had a start elevation of 479 ft and a maximum elevation of 678 ft. The race was delayed due to the thunderstorm that morning. After the storm mostly past, we began running in the warm rain for about the first 4-5 miles. The course started fairly flat, a few “baby hills” and then 1 super hilly tree filled park in the middle. On the way back, it was smooth sailing, but humid.
Weather: 86 degrees, early thunderstorm & rain, then humid later on
SWAG: Cool short sleeve New Balance dri fit t-shirt; a 5 Hour Energy Protein drink, & a substantial finisher’s medal…pretty orange winged Pegasus.
Race Organization: Good amount of signs with ample & lively volunteers. The medal handout portion at the end was organized well. The runners reunite area was large, but the refueling snacks were meager.
Crowd Support: Moderate, but enthusiastic
Volunteer Support: Very kind & helpful
Water Stops: Hydration stations staffed very well
Food: GU gels, Gatorade and water along the course, with ample typical post race food (i.e. bananas, bagels, Powerade, Sun Chips, crackers, beer)
Age: 37
Finishing Time: 4:41:13
Average Pace: 10:43
Place: 233th/608 Overall Women, 49th/121 Age Group
Total Experience: … 1 2 3 4 5…race delays are nerve racking, but Churchill downs was pretty. : )

Kentucky Derby Festival marathon finish time

Kentucky Derby Festival marathon course map

The Fat Loss Rules

If you’re ready to reduce your body fat, you can’t go about it haphazardly. You’ll have to drop the anything-goes attitude and adhere to some rules that will make your fat-burning attempts a success. Rules work, because they keep your body safe and you organized, focused and consistent.

What are those rules? You’re about to find out.

Rule #1: Water Rules

Ready to wash away the fat that’s been clinging to your front, back, and sides since you can remember? Then you’ll need to drink water. Every time you feel the urge to drink something, make it water. Not juice. Not milk. And definitely not beer. They add sugars and calories to your daily intake, which will do nothing but make it harder to get rid of your fat stores. Drinking water also helps you avoid eating when you’re not hungry, feel better, and doesn’t slow you down when it’s time to exercise. 64oz is the standard recommendation for most people.

Rule #2: Protein, Please

Burning fat requires you to eat differently. That means no more eating whatever you want whenever you want. One of the best things you can eat to get rid of fat is protein. Whether chicken, turkey, eggs, low-fat cottage cheese, beef, or whey protein powder, protein at every meal gives you energy you can use for whatever tasks come your way.

Rule #3: Vary Your Variety

There are lots of exercises that help you burn fat. Actually, just about any routine you do will help. And that’s why you should do them all. Prefer high-intensity interval training (HIIT)? Fantastic! Just be sure to switch is up with resistance training, strength training, and stretching. This will help your body work differently and therefore find new ways to get rid of unwanted fat.

Rule #4: Go Strong

One of the most successful long-term plans to get rid of fat is to add muscle to your body. The best way to do this is by utilizing big, compound movements with free weights. That means plenty of pushups, squats, kettlebelling, and deadlifts. Of course, you may not be a weight-lifting aficionado. No problem. Call or email me to get started on an exercise program that’s just right for you.

Rule #5: Eat Less

On the path to less fat, one rule you can’t ignore is to simply eat less food. That’s right—calories matter. Think you can get away with eating all the healthy food you can find and still burn fat? Think again. Your body only needs a certain amount of calories to function. The rest sit around and have the potential to stick around for the long haul—even if they come from fresh fruits and vegetables. Sorry!

Rule #6: Go to Bed

It seems no matter how many studies come out showing the direct connection between sleep and fat loss, people still ignore their body’s signals to get more sleep. Don’t be one of them. Get to sleep at a decent hour that allows you to get at least six to eight hours every night. You’ll feel better in the morning, avoid midnight snack temptations, and burn more fat during your waking hours.

Rule #7: Relax Once

It’s a must to give yourself a break at least once a week. Otherwise, you may find yourself unable to maintain your fat-burning ways for the long-term. Once a week, for exactly one day (or meal, depending on your goal), allow yourself to enjoy whatever food(s) you’ve been craving. It could be a greasy hamburger with all the fixings, a piece of chocolate caramel banana-crème cake, or just a salad with your favorite fattening dressing. Just remember to keep it to a normal portion size, only do it for that time, and return back to your healthy eating immediately afterwards.

If you are serious about attaining a life-altering body transformation then feel free to reach out to me for assistance. I am here to provide you with everything you need to burn the fat and transform your body once and for all!

Fattening Restaurant Dishes

There’s no questioning the fact that the foods you eat go far in determining how quickly you’ll meet your fitness goals.

And if you’re eating a number of your meals out at restaurants then you’re going to want to keep reading because the average restaurant meal contains more than 1,200 calories.

Most people have no idea just how fattening restaurant entrées are. In fact, the following information may shock you.

Here, in no particular order, are 5 of the most fattening restaurant dishes along with tips that I’ve included to equip you in making lighter, healthier versions of these dishes at home.

Fattening Restaurant Dish #1: Cobb Salad
Cobb salads are loaded with cheese, bacon, egg, and topped with a creamy dressing. Sure, you’re eating a salad, but that salad is likely to contain more calories than a cheese burger.

At-Home Version: Making a lighter Cobb Salad at home is easy and quick. Start with a dark lettuce, like spinach or arugula, to get the most nutritional value. Top it with hard boiled egg whites, a sprinkle of bacon, a sprinkle of cheese, 1/4 avocado and drizzle lemon juice and vinegar for dressing. This at-home version has dramatically lower calories while still providing you with a satisfying, tasty dish.

Fattening Restaurant Dish #2: Spinach Artichoke Dip
When it comes to appetizers, spinach dip is filled with veggies so its calorie content is often underestimated. Don’t be fooled: just half a cup of this creamy dip will set you back about 350 calories. And if you finish the bowl yourself then you’ve just taken in 1,000 calories in dip alone, not to mention the chips or pita bread you scooped it with.

At-Home Version: That delicious creamy spinach flavor can be recreated at home by using either of these recipes:

#1 Recipe (beans & cheese version)
#2 Recipe (mayo version)
#3 Recipe ( cheese version)

Fattening Restaurant Dish #3: Chicken Tenders
Fried chicken of any kind from a restaurant is going to be loaded with more fat and calories than you’d believe. Even a serving on the kid’s menu will tip the scales at over 800 calories. The childhood obesity epidemic is real!

At-Home Version: Making faux fried chicken at home is easy and surprisingly delicious. Whip up a few eggs with some Dijon mustard, garlic powder and onion powder. Dip your skinless, boneless chicken tenders in the mixture and then coat with almond flour or ground flaxseed, thyme, paprika and optional salt. Bake at 350 degrees F for 35 minutes or until no longer pink, flipping once halfway through. Turn on the broiler for the last couple of minutes to make it nice and crispy.

This at-home version will save you hundreds of calories that would have ended up around your waist.

Fattening Restaurant Dish #4: Sliders
Sliders are so small, there’s no harm in enjoying a couple of, right? Wrong. Despite their petite package, enjoy a couple sliders and you’ll have taken in more than 1,000 calories.

At-Home Version: The biggest problems with the restaurant slider are its fatty meat content and the refined-carbohydrate bun. So at home you can remedy these two issues. 1) Use the high quality lean, ground meat to create petite patties (93/7 or higher). Use your grill pan to cook them with minimal oil. 2) Instead of the carbohydrate-filled bun, use whole wheat buns or large pieces of butter lettuce to wrap around your patties. Add sliced tomato, low fat cheese and grilled onion and secure the whole thing with a toothpick. These at-home sliders are guilt-free!

Fattening Restaurant Dish #5: Pasta
Eating a pasta-based dish at a restaurant is weight-loss suicide. There’s no way to escape all those carbohydrate calories unscathed. The 1,000+ calories found in the noodles will quickly end up stored on your body as fat.

At-Home Version: There are two really easy and guilt-free ways to mimic pasta noodles at home. 1) Bake a spaghetti squash until tender, then scoop out the soft, angel hair-like strands and top with your healthy pasta sauce. 2) Using a vegetable peeler, create long strips of zucchini and top with your healthy pasta sauce. 3) If you really want pasta pasta, cook it al dente (slightly firm…not all the way cooked). Doing this makes it harder for the body to break down the pasta in your tummy. More of it passes through you, undigested, instead of sticking to your hips.

Cooking more of your meals at home, using the tips above, will save you many hidden calories and goes hand-in-hand with regular, challenging workouts in seeing you to your fitness goal,

Call or email today and I will schedule a time to connect with you one-on-one to strategize the most effective route to getting you to your fitness goals.