Denise's Blog

How to Not Gain Weight Over the Holidays

How to Not Gain Weight Over the Holidays

Supposedly most people only gain one or two pounds or sometimes five 🙂 pounds over the holidays. The danger is that very few of us seem to lose it afterwards, so over a period of time there can be that dreaded slow climb. In the Eastern US, the early darkness...

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Think About Healthy Recipes for Thanksgiving Dinner

Think About Healthy Recipes for Thanksgiving Dinner

Did you know that, in fact, the average American consumes more than 4,500 calories and 229 grams of fat during a traditional Thanksgiving Dinner? Don’t take my word for it—this is according to the Calorie Control Council. Yikes! Good Grief!  And “Holy Smokes Batman!”…...

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How to Navigate the Holidays

How to Navigate the Holidays

So here we are: just about to head into the period that many of us consider “the holy trinity” of holidays. Starting with Thanksgiving, and ending with the gong of midnight on New Years Eve, a whole bunch of party can happen during that stretch of time. How can you...

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10-Minute Hotel Workout

10-Minute Hotel Workout

So what’s usually the first thing to go out the window when traveling?  Well, if you have 10 minutes, it doesn’t have to be your workout! Here is what we suggest you do to keep your heart pumping and your body moving, before—or even after—a tough day: • Find an open...

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My New Fitbit

My New Fitbit

I have a friend who generously gave me a new Fitbit. You might have thought I would already have one… Anyway—this thing is cool, a marvelous device— and I rarely suggest or promote products to others. Fortunately, it’s so easy to set up, (I promise it is, but YouTube...

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YOGA – The Secret to a Long Life

YOGA – The Secret to a Long Life

From the article: Four Gentle Yoga Poses, by Maggie Finn Ryan “We all know that chronic stress can do a number on our bodies because it causes our hormones—specifically, adrenaline and cortisol—to go haywire. Among other not-so-fun symptoms, too much cortisol can...

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Laughter and Losing Weight

Laughter and Losing Weight

So many things contribute to overall health and laughter is certainly one of them. If you are looking for a path to weight loss, i usually see true change when people’s lives  are in balance and can also laugh easily. Need proof? Don’t just take my word for it—here...

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Stress and Weight Loss

Stress and Weight Loss

Is Stress Making You Gain Weight? Do any of these apply to you? •    Trouble sleeping •    Feeling overwhelmed •    Problems with memory •    Difficulty concentrating •    Changes in eating habits •    Feeling nervous or anxious •    Feeling angry, irritable, or...

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Sleep Apnea and Weight Loss

Sleep Apnea and Weight Loss

What is Sleep Apnea? From WEB MD: “Sleep apnea is a serious sleep disorder that occurs when a person's breathing is interrupted during sleep. People with untreated sleep apnea stop breathing repeatedly during their sleep, sometimes hundreds of times. This means the...

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Spring is Coming – Spring is Coming – F.A.S Alert

Spring is Coming – Spring is Coming – F.A.S Alert

I’m betting that you—and just about everyone I can think of—want to develop arms that look really toned and don’t sag? Instead of the arms you sometimes see—and feel—while waving good-bye to people leaving you on a train/plane/car?  Sure, you want to make changes …...

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Ketogenic Diet Trend Examined

Ketogenic Diet Trend Examined

Source: WebMD The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that in medicine is used primarily to treat difficult-to-control (refractory) epilepsy in children. The diet forces the body to burn fats rather than carbohydrates.  The diet is...

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Kombucha – Fad or Fantastic

Kombucha – Fad or Fantastic

The fermented tea drink has been around for centuries but recently became popular in the U.S. because of its purported health benefits. Regular drinkers of the tonic claim it aids digestion, sleep, weight loss and detoxification; stimulates the immune system, prevents...

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7 Minute Workout

7 Minute Workout

NY Times - Gretchen Reynolds May 9, 2013 Hey All....I Double Dip Dare you to try this 7 minute workout right now! Exercise science is a fine and intellectually fascinating thing. But sometimes you just want someone to lay out guidelines for how to put the newest...

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Your Mother was Right!

Your Mother was Right!

Why You Should Eat Your Broccoli, Plus a Delicious Recipe To Get You Started President George H.W. Bush was famous for exclaiming in 1990:  "I do not like broccoli, and I haven't liked it since I was a little kid, and my mother made me eat it, and I'm President of the...

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Nine Hard Truths About Weight Loss

Nine Hard Truths About Weight Loss

Can it sometimes feel as though you’re climbing a mountain when you are looking at weight loss as a goal? Absolutely! And it’s not all in your head. It can be challenging emotionally, physically, and mentally to successfully lose weight—and keep it off. And unless you...

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More Fat, Anyone?  Would You Believe?

More Fat, Anyone? Would You Believe?

For all you people out there believing conspiracy theories, you are gonna love this one! Remember when Captain Crunch or CoCo Puffs cereals were touted as the best breakfast choice for kids? Well, if you do, you may have been brainwashed—along with many of us—into...

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Who Needs to Be Challenged

Who Needs to Be Challenged

How will a fitness challenge help you? Momentum: The most difficult part of changing your relationship with exercise and developing a healthy life is creating momentum.  If you’ve been overwhelmed with life or ambivalent about beginning a fitness regimen this will...

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If you Practice Only One Thing, Let it be This!

If you Practice Only One Thing, Let it be This!

Imagine these scenarios: You’re walking up the stairs with groceries in both arms and the dog jumps up to greet you. You step off a curb onto a patch of ice. You’re tired, you drop your phone bend over to pick it up. Falls are the leading cause of visits to the...

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Becky Loses 70 Pounds!

Becky Loses 70 Pounds!

The longer I work with people, the more I realize we all have success stories, things or events that we’ve overcome or worked through. I heard about Becky from a mutual friend, and while we’ve not yet met in real life, we have had the chance to talk.  Even though...

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How to Think Like a Fit Person

How to Think Like a Fit Person

Okay, friends... Whether you’re just starting to work towards fitness or have been a gym rat for a while, you may find that you’re struggling to stay committed. What’s that one hump, that nagging thought or feeling, that threatens to derail your workout? I found a...

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Nuts, and I Mean NUTS!

Nuts, and I Mean NUTS!

As the world went low fat, nuts really started to catch a bad reputation when in fact the truth is quite the opposite.  Nuts and seeds, eaten in moderation, are an excellent option out there to help people create healthier food choices. Here are two of my favorite...

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Client Appreciation: Meet Carol Carpenter!

Client Appreciation: Meet Carol Carpenter!

When asked why she is so healthy, Carol shared these words of wisdom about what it's like to be in her 8th decade! I’ve been blessed with very good genes and very good health.  Both parents lived into their 90s. I’m always on the move and rarely sit (the new smoking)!...

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Thanksgiving Thoughts

Thanksgiving Thoughts

When Abraham Lincoln declared Thanksgiving a national holiday, it was thanks to the tireless efforts of Sarah Josepha Hale, a noted author and editor.  She is best known for writing the nursery rhyme, Mary had a Little Lamb. Thanksgiving marks the beginning of the...

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What Should I Eat for Breakfast?

What Should I Eat for Breakfast?

Remember when you were a kid and your mom told you that breakfast was the most important meal of the day? Well, mom was right. It’s a really big deal to fuel your body after sleep, but you have to be smart about it. I recently read a great article that sort of scared...

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The Client Appreciation and Inspiration Post

The Client Appreciation and Inspiration Post

I am eternally grateful to all of my clients, subscribers, and supporters; the driving force behind what I do as a personal trainer and coach!  This month’s email will highlight some of the special people I’ve been particularly inspired by lately. First I’d like to...

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How to Think Like a Fit Person!!

How to Think Like a Fit Person!!

Okay, friends... Whether you’re just starting to work towards fitness or have been a gym rat for a while, you may find that you’re struggling to stay committed. What’s that one hump, that nagging thought or feeling, that threatens to derail your workout? I found a...

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ONE Minute of Exercise = 45 Minutes? Really?

ONE Minute of Exercise = 45 Minutes? Really?

There’s never enough time to do everything we want to do, and definitely never enough time to do everything we SHOULD do but don’t really WANT to do.  It is so much easier to sit on the couch at the end of a hard day than to work out. If you do decide to work out...

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Lighter Weights Can Do the Same Thing as Heavier Weights

Lighter Weights Can Do the Same Thing as Heavier Weights

Life is filled with humbling moments.  Have you ever walked into a gym and seen the Incredible Hulk lifting the equivalent of a railway car above his/her head, grunting like they're in labor?  It’s enough to send you whimpering to the nearest candy store. Traditional...

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Client of the Week: Kathryn Rafter

Client of the Week: Kathryn Rafter

Today I'd like you to meet Kathryn Rafter:  Accomplished athlete, runner, and 2015 MAAC Honor Role Inductee at the Naismith Memorial Basketball Hall of Fame.  The image below is of her shoulder after a serious skiing accident. Here is Kathryn way back down the...

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