Don’t let your clothes wear you


A few months ago, I was watching the classic movie, “Gone With the Wind.”  I’m sure most of you over 35 years old have seen it at least once replayed on television (shame on you if you haven’t – watch it with some friends!). Aside from the film’s historical significance, the dresses and other costumes are amazing.






During one scene, the main character, Scarlett O’ Hara, was in the bedroom with her servant who was putting on her corset. Back then, women wore corsets under their dresses to lift their breasts, make their waistlines appear smaller and they have even been used through history to help correct posture. I’ve always loved the way a corset enhances the female body and admire some of the extravagant styles throughout European and early American history. 


In the 1930s and through the 1940s, my grandmother and her generation wore girdles under their clothing with the same purpose that the corset had years before. Beautiful pictures of perfectly-fitted A-line skirts that gave women sleek looking frames graced most of the fashion scene at that time. When I take a closer look at some old pictures of my female relatives, a lot of them didn’t exercise or diet as my generation does now. My family lived in the city of New York, walked a lot and always seemed to be eating whatever they pleased. In fact bread, pasta and cheese was on their menu most days. Despite the fact that they ate whatever they wanted, they still looked incredibly stunning and slim – with smiles on their faces.   (My Grandparents and family in photos below.)


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For me and most of my friends, growing up in the 80’s and part of the 90’s, MTV was a big deal. Supermodel Cindy Crawford was everywhere and hosted a show, “House Of Style” –  remember  that? Every now and then,  if I wasn’t listening to a music video,  I would stumble across her show. She covered the latest clothing styles and trends and gave suggestions on what she thought people should do with their wardrobe. I will never forget one statement she made about picking clothing styles for your body type. The gist of it was that everyone has a different body type and a different personality, so why be uncomfortable in something that doesn’t make you feel good about yourself? She said, “Don’t let the clothes wear you, you wear the clothes.”  I have never forgotten that quote, and always try to remind myself when buying clothes that just don’t fit my body type.  (Cindy Crawford back in the day on “House of Style” in photo below.)




How many of you have bought jeans that are too tight or skirts that don’t lay right around your posterior? How often do we buy material that makes our frame look larger than what it actually is? We end up buying these types of clothes, wear them and then possibly feel miserable or less confident about ourselves. When we choose the wrong clothes for our body type, it leaves us in a bad mood and challenges our thought process of how we feel about our bodies. What can you do so your clothes don’t wear you? How can you look put together at work and when you’re being social?  Let’s start by being honest with yourself.






For me, that means I don’t buy “skinny” jeans! Why? Well, I work out a lot and have muscular legs. Skinny jeans would make me look like I had big thighs, when I actually have muscular ones. So, I don’t buy them even though that’s what’s in style these days. What about when you feel bloated? Don’t wear form-fitting clothes on those days. Instead, try to dress for comfort and you won’t be reminded of how bloated you feel. Living in Florida, where it’s warm most of the time, skin-baring styles exist year-round but that doesn’t mean those styles are the best for your body type. Choose outfits that enhance your strong points and leave you feeling confident no matter your size.


In the sauna at the gym the other day, I overheard another personal trainer speak to her female client who was slightly overweight and in her 50s. She said, “It doesn’t matter what size you are right now, you need to make the choice to be happy no matter what stage of life you’re in. Being healthy should be your main goal – not worrying if you will be a size four.” I loved hearing that! We can be hard on ourselves, and I find myself doing it every now and then as well. We’re exposed to so many images daily of what size society thinks we should be (it’s madness to say the least). Collectively, we have more important things to worry about in life than to focus on constantly seeking vanity and trying to portray an image that is approved by all people. 


So when it comes to your clothes, classy and comfortable wins over trendy any day. The next time you go shopping, keep Cindy’s advice in mind and I think our grandparents would agree!













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When I think of a big pot of homemade soup… I imagine the little fellow named Dobby from Harry Potter sitting and cooking with me in an old enchanting English Cottage deep inside a mystic forest.  I envision the big pot of brew mixing on top of this huge fireplace surrounded by old books.  The old books rest upon old wooden shelves that have timeless ancient recipes for healing.  The whole cottage is filled with the smell of fresh herbs, flowers and candles.  As Dobby sits on top of his books watching me stir the Chicken Soup, he begins to speak to me with his English accent.  He tells me to add more salt and a touch more garlic for taste.  I can see through my cottage window the lights of the nearby castle that sit upon the mountains not too far in the distance.  Isn’t that quite a dream? 


                                                                                              bellas cottage

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Come with me into my fairytale kitchen and let’s make my special brew called….

Harry Potter’s Chicken Bone Broth Soup

This soup is the king of all healing broths.  I’ve had clients, friends and family members who have had different health issues over the years.  Once they made this soup, most of the symptoms that they had magically disappeared over a short amount of time.  The nutrients in this soup are loaded to the top and the flavor is crazy good!  If you have the flu, digestive issues related to a leaky gut, ulcers, cellulite, joint pain, kidney issues, depression, fatigue, food poisoning, yeast build up, diabetes, lupus, sore throat, PMS, adrenal fatigue, exercise injuries, or just plain don’t feel healthy….this broth is for you.  It’s easy, it’s cheap and it works. 

I make this broth at least once and sometimes twice a week.  I will reheat it on the stove and not the microwave.  It can be added to a pasta dish and even placed over your favorite meats during the week.  Make a big pot and freeze some for later.  Have sick kids?  Make this soup.  Live alone and short on time?  Make this soup.  On a budget? Make it!  Feeling sick and bloated?  Make the soup YOU!  Stop buying canned already made soup and be creative.  Let’s get started..


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Harry Potter’s Chicken Bone Broth Soup


Organic whole chicken

1 to 2 tablespoons of Organic Unrefined Coconut Oil

1 large Organic yellow onion chopped

2-3 bulbs of Organic Garlic chopped or whole (peeled)

1 cup of Organic Apple Cider Vinegar (raw-unfiltered)

4 squeezed Organic Lemons

1 squeezed Organic Lime

4-6 stems of chopped Organic Parsley Leaves

10-15 whole or chopped Organic Basil Leaves

4 stems of Organic Thyme leaves whole or chopped (pull off stems)

4-5 stems of Organic Oregano leaves whole (pull off stems)

1 whole Organic Chopped Carrot

4 Organic Celery Stalks chopped

1/2 to 1 teaspoon of Himalayan Salt

a few dashes of Organic Pepper

8 cups of boiling water

7 cups of warm temperature filtered water



Get out one average size Stock Pot and place on stove.  Grab one average cooking pot and fill with 7 to 8 cups of filtered water.  Pull out defrosted chicken.  Clean chicken in sink and pull off all fat leaving the fat on just the wings.  Pull out gizzards, clean gizzards and place gizzards on a small plate.  Once all chicken is cleaned, pull off all legs and wings of chicken.  Pull off some of the white meat, break into pieces.  Place cleaned chicken and all parts on a plate.  Take your salt and rub into meat.  Let chicken sit for 5 minutes at room temperature. Pull out your veggies, garlic and onions.  Peel all garlic and chop your onion up.  Heat your Stock Pot and place your Coconut Oil in pot.  Heat on medium high.  Once heated, place onions and garlic in pot.  Stir them into the oil.  Lower to medium heat and brown.  Add in your chicken gizzards with a bit of salt and mix.  Brown all together. Add the rest of your chicken and mix together for about 5 minutes. As chicken is cooking turn the other burner on high to boil other pot of water that’s been filled. Wait for that to boil.  As that’s being heated, add one cup of your Apple Cider Vinegar to chicken pot, add your squeezed lemons and lime.  Let that mix together for another 5 minutes on medium. As the two pots cook, wash and chop up your carrots and celery.  Add those to stock pot. Pull out all your herbs and wash and dry.  Add all herbs to pot and mix with big spoon. Add in your boiled water from other pot to stock pot.  Mix hot water into pot with more salt.  Lastly, add in room temperature water and mix.  Cook on medium for about 10 minutes.  Lower heat to low temperature and cook in pot for about 2 hours slowly.  Soup may be eaten within the hour, but make sure the chicken is cooked and allow the acids from the apple cider vinegar to pull minerals off the bones into the soup. 


Please buy Organic Chicken and Veggies.  This soup will probably cost no more than $38 dollars to make and it will serve you at least 15 to 20 bowls of soup.  It’s all fresh and top of the line quality ingredients.  That’s a pretty good deal compared to paying for a disgusting soup or broth in a can that’s over loaded with chemicals and sodium.  If you happen to run out of the broth the same week and have chicken left over, you may turn the chicken into a chicken salad by adding organic mayo over a fresh bed of lettuce. Nothing goes wasted.  Use the broth in the morning as a tea, or use it late at night as a probiotic. 

Purpose of dish:

The purpose of this dish is to build your immunity by healing your digestive tract.  Without a healthy digestion, your whole body will suffer and can be exposed to many different bacteria leaving you prone to disease.  This soup is just one extra preventative out of many practices in protecting yourself.  Bone broth soups have been around for hundreds of years.  If you have any inflammation in the body from over exercising, being over weight, a major sickness, or even taking prescription drugs…take time to make this simple and fun meal.  I promise…you won’t forget it! 



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A dog, vitamin C and you


I had a really cool dog for almost 13 years of my life. He was a crossbreed of an Italian Greyhound and a Whippet. He was a little powerhouse – 22 pounds of pure, solid muscle and he could outrun a full-grown Doberman when he was just a puppy. 


His name was Tipper, but family would call him by his nickname, “Man in a Fur Coat.”  He would actually respond to that, and it was hilarious! I would often take my furry little guy on evening runs on trails around my neighborhood. I was always so impressed not only by his endurance, but his speed. My average-paced run was a quick walk for him. He was always such a good running partner and would look back at me with his million dollar smile. It was easy to see how he enjoyed that time with me, and I still cherish those memories now that he’s gone. 


I loved taking care of Tipper and always made sure he had organic dog food and filtered water. I kept up with the latest education and insights on his health to give him the best quality life possible. One night, when I was reading some important information about dogs and vitamin C, I found that dogs actually synthesize the vitamin in their liver by using trace minerals from their diet. 


That fact is so amazing because, as humans, we can’t manufacture vitamin C on our own and must obtain it through our diets or supplements. Today, it seems most of us aren’t getting enough of any nutrients that are needed to fight major illnesses, or even the common cold. 

(Picture is of “Man in a Fur Coat.”)



Vitamin C: The immune booster


As I’ve mentioned, part of my business is therapeutic massage for my clients, so I come into contact with many germs daily and have a lot of free radical damage to my tissues from working out. In the last few years, I increased my vitamin C intake and noticed several differences in my skin and performance at the gym.


My parents always preached the need to take in more vitamin C, especially around cold season. An overall immune booster, this major antioxidant is needed for adrenal gland function, tissue growth and repair, collagen formation and helps heal bruises and wounds. It’s a major helper in the production of an anti-stress hormone, protects against infections and free radical damage from the environment, and can help absorb iron as well as increase your metabolism. 


Since we must get vitamin C from our foods and vitamins, it’s unfortunate that a lot of vitamin C taken in by diet is lost through urine. Also, stress, alcohol, birth control, antidepressants and smoking can deplete the body of vitamin C. So how can we step up our intake?  


Below, I made a list of some foods you can pick up that are loaded in vitamin C. While I’m a big supporter of getting all your nutrients from food, I support one supplement company that’s organic and GMO free – Garden Of Life/Vitamin Code (also raw). A water soluble vitamin, vitamin C should be taken after meals. If you’re taking high doses, it’s better to break them up in increments throughout the day and you shouldn’t take the vitamin along with aspirin, it can lead to stomach ulcers.


If you have questions on how, when and how much vitamin c to take, you can check with your local health food store and vitamin shop – sometimes they have staff that’s experienced in nutrition. If you’re unable to find whole foods organic vitamins near you, you can purchase them online. Sadly, some doctors will advise taking synthetic vitamins, which can be toxic to the liver over time. Naturopathic doctors and certified nutritionists with a clean eating philosophy would be the best to speak to about nutrition. 


Remember, we can live free like a dog, but we can’t eat food off the ground like they do or make our own vitamin C – so be sure to get enough through clean eating or organic vitamins!


Vitamin C Rich Foods (I always recommend organic)

  • All berries
  • Citrus (ex. oranges, grapefruit)

  • Pepper

  • Pineapples

  • Kale

  • Spinach

  • Lemons

  • Cantaloupes

  • Onions

  • Radishes

  • Dandelion Greens

  • Tomatoes

  • Swiss chard

  • Mangos

  • Watercress

  • Apples

  • Avocados

  • Broccoli



My favorite Vitamin C supplement.


My best pup.  R.I.P.

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Top 10 ways to start losing weight.


' Don't you think your taking this exercise wheel a bittoo seriously?'

I’ve learned many things in my Wellness business over the years about people and their personalities. The one thing I’ve learned… is that extreme over weight people prefer less clothing and are more prone to being in denial about their weight.  I really believe the ones that I’ve met would walk around naked all the time if they could!  People that appear to be only 10 to 20 pounds over their ideal weight tend to be a lot more self conscience than others.  Why is that?  It’s very odd. 

I will share a funny story with all of you that happened to me when I first started my massage business. I was really young at the time and I was starting to build my clientele.  I was at a client’s house where I was about to massage her and her husband of 30 years.  They were a sweet couple and the husband was a bit odd at times.  That particular day my client decided she had to run an errand and I would massage her husband first in the early morning before her.  I was okay with her leaving the house and I felt comfortable enough being alone with her husband.  So my client left that morning and I had started to set up my massage table in their living room.  I explained to her husband that he could wear shorts for his massage, or he could discreetly wrap himself in a towel when he came out of his room.  He agreed and walked into his bedroom as I prepared for his massage.  As the massage music was playing and I waited for him to come out…he slowly came out of the bedroom to my surprise dressed in a leopard G string speedo!  Now, I was only 20 years old at the time and you could imagine the shock on my face along with the bubble above my head!  He was an odd man as I said, but I never expected him to walk out with that kind of attire on.  My mouth dropped to the floor!  He proceeded to get on the table face down without saying a word!  So how is this related to weight loss?  Well, the man wasn’t lean!  I know a lot of in shape men who still would feel really odd wearing something so silly. This man just didn’t care.  I will give him credit for feeling comfortable in his own skin, but if I had taken a picture back than…. all of you would agree it was creepy.  I did make it through alive thank God! 

'Everybody wears them these days!'

Okay, so I know most of you don’t want to wear a speedo to work or a G-string on the beach!  However, most people would like to drop 10 pounds.  I’m not a big fan of quick weight loss plans, or these 30 day challenges that you see people doing today.  I always believed that all people should find ways to eat high quality food, exercise daily, find balance and manage stress to achieve ideal weight with consistency over time, and without making vanity the first priority.  That can be a challenge with folks today, because they’re used to seeing images in magazines that aren’t realistic.  So what can you do to get started????

I put together a simple list of things that all of you can start with to kick start your weight loss plan.  Try these for a month to get started and see what happens.  You will drop a few pounds or more depending on how far you’re from your ideal weight.  If you see small results, than take the plunge and commit to another step.  Sometimes baby steps are better if you have a lot on your plate already.  Check this out…


(Try for one month)

1. Have your last heavy meal no later than 6 pm.

2. Cut out all carbonated beverages.

3. Limit alcohol to one drink or no drinks on the weekends.

4. Eliminate all processed or boxed foods.  Only eat fresh.

5. Add a lean protein to every meal.

6. Buy a food scale and measuring cups.  Weigh any meats and measure any grains when serving yourself. 

7. Drink Organic Lemon Water every morning on empty stomach

8. Sign up for MYFITNESSPAL.COM.  It’s free and you can log in your food everyday.  It will show you how much sugar and salt you need based on your weight as well as calories.

9. Cut all pork out and limit beef to once a week.  Add in leaner meats and wild fish.

10. Walk 30 to 40 minutes everyday. 


This is a quick and simple way for all of you to get started.  Try and see how you do.  No speedos! 

God Bless! 



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No more excuses: Stop being a baby about your health



'Statistically, drooling is only cute for the first six months. After that we'll have to start screaming in public to get any kind of attention.'


I was in the mall one day getting a pedicure, relaxing and trying to wind down from my crazy week. Usually, I try to get at least one massage a week and a pedicure twice a month to pamper myself. As I was sitting there enjoying the soothing foot massage, I couldn’t help but hear a screaming child across from the nail salon.


There was a lady in her mid-thirties pushing a stroller and carrying another screaming child about four years old under one arm. She was trying to walk away from a vending machine that had snacks and sodas in it. I could hear her four-year-old boy screaming and kicking her while saying he wanted the soda. Even though the mother kept telling him no, this tough little kid refused to let up. He somehow kicked his mother hard enough in the leg to break free from her Bruce Lee grip. He ran like a mad man all the way back to the vending machine with tears rolling down his face. He kept pointing at the machine and yelling, “Please, mommy!” The mother was losing her patience slowly, and I could see this interaction escalating.  She kept repeating herself by saying no over and over again. She kept telling him it wasn’t good for him and began to walk away leaving him standing there all by himself. When he finally realized he wasn’t getting his sugar fix, he had no choice but to follow his mother home. 


After I witnessed that entertaining little episode, I began to think about how similar a lot of people are today with their food addictions and the quality of their health. Do you know what I’m talking about? You can go to any Walmart, mall, or football game in America today and take notice that most people are at least 30 to 50 pounds overweight. Most suffer from digestive issues, depression and bad posture. It’s very easy to observe this if you’re in a healthy condition yourself. I’ve been working in the health and wellness industry for more than 20 years now. I can tell you that I’ve heard every excuse under the sun why someone can’t, or won’t, make better lifestyle choices.


I’ve witnessed clients who hold Ph.D.’s and some who are extremely well off financially, that display complete ignorance and laziness when it comes to eating clean food and exercising. There’s also a large amount of people who actually believe there’s nothing unhealthy about them while they take blood pressure and acid reflux medication at 29 years old. Conventional medicine today and the doctors that support unnatural ways of being healthy are all either oblivious, unattached to their patients true well-being, or just don’t care. Sometimes I can become disheartened because I love people and I know the road they’re going down. They’re not yielding to all the warning signs that are right in front of their faces. They’re sort of acting like the kid in the mall who just wanted that soda and didn’t care what his mom said.


Some people can be complete babies about their health. Are you being a baby? Before I started writing this post, I made a list of the funniest excuses that I’ve heard of why some people don’t have the time to exercise, eat better food and who also believe they’re not overweight, even though they appear 30 pounds heavier than what they should be. 





Excuses to staying unhealthy


  • I’m 70 pounds overweight because I had two kids, 20 years ago.
  • I don’t understand why my back hurts when I walk from my car to my office building every day. (Female who’s 50 pounds overweight and 30 years old.)

  • I don’t have time to make healthy meals, I will usually just buy Lean Cuisines. I can’t understand why I have high blood pressure. (Someone with a master’s degree.)

  • I’m part of a running club and we run five days a week. We usually will stop and have a few beers after. I keep trying to run to lose my gut that I can’t seem to get rid of. (35 year old male with a Ph.D.)

  • Organic food is way too expensive. I can’t see spending any more money on food. Did you see my new Porsche? (Overweight, 45-year-old male).

  • I’ve suffered from a lot of joint pain and the doctors have diagnosed me with arthritis. I take medication and it’s still not working. Do you think if I actually walk it might help? (Too many people to list on this statement.)

  • I actually did try walking this week and can you believe my back pain went away? I can’t believe if I walk I feel better. (This is a very common comment.)

  • My parents were overweight, my Grandparents were obese … so I will be too. It’s genetic –I can’t fight it. (A lot of people believe this.)

  • I’m getting a divorce. It’s time for me to start taking care of myself. (This one I have to chuckle every time I hear it.)

  • You want me to actually eat fresh food every day? (Really, this one just gets under my skin.)

  • I only drink a few drinks every single weekend. I don’t understand why I can’t lose weight. I seem to feel depressed a lot too. (Yup, they say it a lot).

  • It’s so much easier for me to take the kids to McDonald’s to get what they want when I have a busy week. Oh by the way, I’m taking my child to see the doctor because he’s been having food allergies. (I want to adopt other people’s kids when I hear this.)

  • I was diagnosed with breast cancer. I still drink wine every night – what’s wrong with that? (This one makes me mad because I love my clients and seeing them pass away is very hard.)

  • I have colon cancer and the doctors tell me there’s nothing as far as nutrition that I can really do. (Yes, this is a real kicker hearing that one.)

  • You’re telling me that going out to dinner is unhealthy? (A lot of people think restaurants make their health a priority.)

  • I will start eating healthy when the New Year begins. Gosh, I have no energy to do anything.

  • I’m fat already so what’s another five pounds.

  • Life’s too short, we should eat what we want.

  • The gym is too far from my house.

  • My husband makes me eat a lot of food.


It’s true, I hear all of these often. I could probably list pages of excuses, but I think you get my point. Some of them sound undeniably crazy. There are a lot of people that do want to change their health and their habits. When they educate themselves and really begin to be honest about how they feel on the inside, they can begin to see change and move forward. For some people, they have to hit rock bottom with their health and weight, and others sadly never change.


However, the ones that I’ve worked with over the years that stayed committed and motivated look back at their lives and see what distractions were taking them away from reaching their best. When you feel at your best, you enjoy life and you’re able to serve your family with complete joy. Take a moment and make a list of distractions in your life that are taking you away from being healthy. Is it the food at work, are you working too many hours, are you going out to eat too much, are you around people who are toxic? Everyone can always do better. I know it’s easy to make excuses, but stop being a baby! Get going! Get motivated! No more waiting! Just do it! God gave us all one life and one body to use. It doesn’t matter how old you are. Life can restart for you and get better as you age. I say this with love and respect to all of you.

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Water and weight loss 


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While flying high above the clouds, you can really see how amazing and vast the Atlantic Ocean is. Have you ever had the chance to see it this way? Many years ago, I was on a trip to Europe flying over the Atlantic Ocean in the evening. It was during summer and there just so happened to be a full moon. The stars were shining so bright and the light of the moon encompassed the whole ocean with its beaming energy. I was in total awe of its beauty.


This had me thinking about how much water makes up the earth.  According to Universe Today, water makes up about 71% of the Earth’s surface, while the other 29% consists of continents and islands. Think about that. It’s funny, because our own human bodies are comprised mainly of water as well, with about 75% being water – depending on age – according to the World Health Organization. Did you know that a slight decrease greater than 2% in water consumption may lead to increased core temperature, decreased aerobic performance, increased heart rate, cardiac strain and impairment of cognitive function? Our bodies need water so much that they will only survive for a few days without it.


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Dehydration can lead to everything from mild to life threatening consequences because water regulates body temperature, metabolism, blood volume and assists with liver function. Even though all the other functions are needed, your metabolism will slow if the body is dehydrated – resulting in fatigue and less desire to be physically active. Thirst is not a good indication of your body’s hydration. Typically by the time you’re thirsty, you’ve already reached a dehydrated state. So how much water is enough?  A formula I use for someone who isn’t working out and has an average fairly sedentary lifestyle is the consumption of at least half their body weight in ounces. This formula has been around for a long time and was most recently posted through the World Health Organization standards. If you consume higher protein, exercise often or enjoy an hour-long deep tissue massage, your water intake may even double the suggested amount. And, of course, if you work outside and sweat a lot, extra hydration is also important.


There are so many chemical-filled and calorie-laden drinks on the market today. One of my corporate wellness clients has a room in the office filled with every kind of toxic soda and energy drink you can imagine. Every time I use the room, I picture myself opening the caps to all the sodas, diet sodas and bad waters and dumping them down the drain just to save everyone the toxic consumption! In the past, when working with clients, I always made a suggestion to start with alleviating all calorie-laden drinks such as sweet teas, sodas, juices, alcohol and sports drinks. Most people that took on the drink challenge lost about a pound a week without making any other changes to diet or exercise. One pound a week is a lot if you look at it over a three-month period.


There are many ways to get clean water today. You can consider purchasing a reverse osmosis system for your house, and buy BPA-free bottles to fill your water for the day. Keep in mind that the reverse osmosis system does pull a lot of minerals out of the water along with toxic substances, so purchasing alkalizing water tablets at your local health food store is probably a good idea. You want your body to be in an alkaline state to prevent disease. Try to balance that with your water intake. Today, most grocery stores sell BPA-free plastic bottles with water that is alkaline if you’re unable to install a water system in your home. I know some of you in the past, including myself, have purchased distilled water, which helps remove impurities from the body. However, the down side is the plastic bottle that it comes in, and you can almost always taste the plastic is these.


Drinking more water can help by:

  • Improving the flow of digestion
  • Improving skin tone
  • Decreasing appetite since you feel more full
  • Fighting fatigue
  • Preventing bloat if consuming too much salt
  • Cleansing out toxins and assisting your kidneys

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I hope you leave this post inspired to eliminate, or decrease, toxic fluids from your diet. Think about increasing your water intake according to your body weight and activity level, shoot for the most alkaline water possible with BPA-free bottles to avoid fake estrogens, and consider starting your day out by drinking one glass of clean water with a freshly squeezed organic lemon in it. This will help promote liver function early in the morning. Now go have a drink of water on me!


God Bless,


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Once while at a conference, I was listening to a pastor speak about how men and women are different when it comes to how they perceive their own physical appearances. He said when a woman wakes up in the morning and looks at herself in the mirror, she automatically zeros in on any flaws that she thinks she might have. However, when a man does the same, he’ll take a brief look, smack himself in the belly and say, “Yup, I still got it,” and go about his day without a care in the world! Men and women can be hard on themselves about their physical appearances at any age. Our society is so driven to look at the exterior, that sometimes we get caught up in trying to fix the outside before fixing the inside.


The inside of the body can suffer tremendously when lacking sleep, over-exercising, exercising for the wrong body type, eating the wrong foods, suffering mental stress at work, drinking too much alcohol, lacking sunshine, being involved in toxic relationships or not laughing enough. Your body craves the positive side of all these things to stay in balance, and all can affect your weight and leave you prone to disease.





Trends and your health

We’ve been trained in this country by advertising to focus on calories and pay no attention to anything else related to our health. That’s why our fitness industry and weight loss products are some of the biggest scammers today. I’m disgusted when I think about it.  For years at the gym, I’ve watched inexperienced personal trainers with little nutritional knowledge give overweight and stressed menopausal women workout plans that will only stress their bodies more and prevent them from true success with their health. I’ve listened to clients tell me how a local doctor is putting hundreds of people on a 700 calorie a day diet with injections to reach their weight loss goals without addressing or educating them on food quality, hormones and behavior changes. In some cases, it’s these same types of doctors marketing these dangerous scams that have caused many people to suffer strokes and have lifelong weight issues after the temporary weight loss.


I’ve also observed people obsessively juicing without realizing the side effects of heavy metals and toxins that are being removed out of the tissues of their body too fast, which can be extremely dangerous. Another popular trend that has been around for a long time is an all-protein diet (and eating no carbohydrates). For some, this will work in the beginning until they begin to have liver and gallbladder issues from previous use of prescription drugs that already posed high stress on their liver. For some people, the high protein intake is too toxic to the body, especially the kidneys as we age. It can cause high ammonia levels and very slow digestion if not consuming enough water and fiber to pass it through the body. The other end of the spectrum are people who become vegan and lack vitamin B12 and iron in their diet. Some don’t take in enough complete proteins to heal tissues in the body, and I’ve noticed they have higher rates of depression and flaccid muscles.


We have a wave of constant information out there for people to absorb, but many are running around like a ship without a sail when it comes to their health. So what can you do to take charge and get anchored? I think you should start from ground zero. Who knows you better than you? First, I would take time to know what your body type is, before leaving a 12-hour work day all jacked up on Starbucks and headed to a CrossFit Class in gridlocked traffic. Don’t be a rat on a wheel without ever getting anywhere with your health because you’re working against your body! Save time and money by listening to your body for once and taking the time to know what it needs.


What’s right for me? 

When we’re all born, we are born with a certain amount of assigned fat cells in our body. Yes, read it again. Some people are blessed through their genealogy to have less fat cells from the start than others. But, there are benefits to every body type. If you lined my extended family up in a picture, you would think you were looking at a row of meatballs! If I didn’t know how to treat my body, I would be a large meatball sitting here right now. The meatball in me is always hiding and can appear at any time it wishes, if I stop taking care of myself. As we age, it’s up to us to keep those fat cells from growing. Also, if we don’t eat right, we can produce new fat cells that will gladly join up with the old timers that are already having a fat party inside of us. We can also produce more fat cells if we have higher estrogen levels in our body. If we have high stress, which will cause our stress hormone to rise and keep us off balance by storing fat when we’re trying to burn it. It can be a vicious cycle, especially as we age and lose muscle mass.


The three body types

If you know your body type, you will be able to be realistic and educate yourself on what eating plan works best for you. You will know what workout fits better based on your schedule and body type. Most gyms that have group fitness classes are not tailored to a specific body type or age. I’m all for exercise and people moving, but most that start an exercise and diet plan will not even consider long-term success and what their body type needs. Everyone needs to take into account their stress level, their quality food intake, their age and most important their body type. It’s a simple place start and it will save you time and money. All body types have some positives and negatives.





Ectomorph: lack of muscle and fat

  • Long limbs
  • Thin build
  • Small joints
  • Narrow hips and clavicle
  • Stringy muscle bellies

Ectomorphs can fit really nicely into skinny jeans. They typically have a harder time putting on and keeping muscle if they don’t have the right amount of protein and a good weight training program. They don’t have to do as much cardio and usually even a short distance works well for them to keep the heart healthy without sacrificing weight, or muscle.


Mesomorph: more muscular

  • Wide clavicle
  • Narrow waist
  • Thinner joints
  • Long and round muscle bellies

If you’re a mesomorph and workout a lot, you may still appear heavier in clothes, while you might have lower body fat with a consistent workout routine. Mesomorphs can put on weight very easily if they’re off their healthy eating plan. The good thing about this body type is it can build muscle very quickly with weights. The downside is that they have to eat a lot cleaner, because of how fast body fat can appear.  I’ve seen some clients that used to work out a lot who still appear muscular, but have accumulated a sheet of body fat that just lays over the muscle like a blanket. I always recommend that mesomorphs keep their diets clean and cardio is a must to maintain good health and lower body fat. Weight training all depends on someone’s goal and lifestyle, but is important to maintain muscle and keep bones strong.




Endomorph: more body fat

  • Blocky
  • Shorter limbs
  • Thick rib cage
  • Wide and thicker joints
  • Hips as wide or wider than clavicles

Endomorphs tend to have a larger and more dominant amount of body fat, and have to work harder than most. They typically should incorporate different types of cardio workouts ranging from high intensity on some days, to steady state on others and switch back and forth as often as possible. Weight training could be done with moderate weight and more of a high intensity circuit or giant sets. Their diets should be clean all the time.


So there you have it: the three body types that God has assigned us. Now examine yourself and your genes to figure out which you fit into. Don’t be discouraged, but be encouraged that this is the first part of knowing what you can work with and what your body will need from here. Don’t hesitate to reach out – I would be more than happy to answer any questions for you based on my experience and knowledge. God Bless