Monday, October 13, 2014

Meatless Monday: Avocado Toast with Chives

Use this easy recipe for breakfast or a snack!

1 tablespoon olive oil
1/4 onion, sliced
15 grape tomatoes, halved
salt and pepper, to taste
1/2 avocado
2 slices bread
2 springs chives, minced
1 tablespoon chive blossoms*

Place the olive oil in a medium skillet over medium-high heat. Combine the onions and tomatoes in the skillet and sauté for 5-8 minutes, or until soft. Season with salt and pepper to taste and set aside.

Toast the bread to preference.

Evenly smear avocado onto each slice of toast. Sprinkle with salt and pepper to taste.

Top the avocado evenly with the sautéed onion tomato mixture.

Garnish the toast with fresh chives and their blossoms if using.

Friday, October 10, 2014

Sweat, Sweat, Sweat

Let’s take a moment to realize that your workout should make you sweat. You know that saying “there’s no crying in baseball”, well, there’s sweating in working out. We want to see a post workout pic! @CalCoastFitness on Instagram and #sweat!

Wednesday, October 8, 2014

Take A Picture, It’ll Last Longer

Monday, October 6, 2014

Meatless Monday: Kale Salad with Crispy Eggplant

1 bunch dinosaur kale, washed, cleaned and chopped
1/3 cup parmesan cheese shavings
1/3 cup pine nuts, toasted
1 medium to large eggplant, sliced in to 1/2″ rounds
1 cup whole wheat panko bread crumbs
1/4 cup za’tar spice
1/2 tsp freshly ground pepper
1 egg, scrambled with 2 tbsp water
1/3 cup whole wheat flour
non-stick cooking spray
2 tbsp – 1/4 cup Lemon Vinaigrette
Preheat oven to 425 F.

Set out 3 separate flat bottom bowls or baking dishes. Add the flour to one dish. Add eggs and water to another dish, scramble to combine. In the third dish add in both bread crumbs, za’tar spice and ground pepper.

Prepare a large sheet pan or baking pan with parchment, cooking spray or a silpat. Working in small batches first coat eggplant rounds in the flour. Then move to egg and thoroughly coat. Finally transfer eggplant into the breadcrumb mixture. Press down lightly to ensure a thick coating of breadcrumbs.

Place on sheet pan . Lightly spray the tops of the eggplant with non stick cooking spray.
Bake at 425 for about 20-25 minutes. As many oven temperatures differ, monitor eggplant to make sure it does not burn. The eggplant rounds should turn golden brown and the breadcrumbs toasted and crunchy when finished.

While the eggplant bakes, toss the chopped kale with the lemon vinaigrette – add more or less dressing based on your taste. Plate salad and sprinkle on the pine nuts and parmesan shavings.

When the eggplant is finished baking, top each salad with 2-3 crispy rounds. Enjoy!

Friday, October 3, 2014

It Hurts So Good

You know that sore feeling you have after a really hard workout? Just remember, that’s your body thanking you for the strength it’ll gain tomorrow!

Wednesday, October 1, 2014

Goal Setting

There’s something to be said about goal setting.

Is there a goal you’ve been wanting to achieve? What steps have you taken to get there?

Goal setting can be scary sometimes. Here’s a few tips and tricks to reach your goal:

Sharpie + Paper = A great reminder! Write down your goal and put it somewhere where you will see it everyday! The bathroom, fridge, or computer.

Set attainable goals. If you’ve never run a marathon before, don’t set a goal to run one in two months. Start with a 5k or 10k first. Baby steps are encouraged! Challenge yourself, but don’t set yourself up for failure.

Tell a friend. Telling a friend about your goal helps to make you accountable. Ask that friend to touch base with you on where you’re at and what you’ve accomplished so far to reach your goal.

Work at it. Well, yes, this part might be self explanatory, but often times we set our goals and then “life” gets in the way. Make a plan and work at it.

Reward yourself. Give yourself the credit of putting in that hard work! You deserve it!

What are your goals? Cal Coast Fitness wants to hear them! Write them in the comments below!

Monday, September 29, 2014

Meatless Monday: Butternut Squash and Spinach Alfredo

3 cups cubed butternut squash
1 tsp. dried sage
1/2 onion, diced
3 cloves of garlic, minced
1/4 cup extra virgin olive oil, divided in half
1 tsp. each salt and pepper
1/2 cup grated Parmesan cheese, plus extra for serving
2 tbsp. fresh lemon juice
1/2 cup vegetable stock
1 lb. spinach, finely chopped
8 oz. short cut pasta, like rigatoni or penne

Preheat your oven to 425F.

Boil water for pasta and cooking according to package directions. Save about 1 cup of the pasta water and set aside.

Toss butternut squash with sage, 2 tbsp olive oil and salt and pepper. Roast squash for about 30-40 minutes or until fork tender and lightly golden brown.

While squash roasts, heat the remaining 2 tbsp of olive oil in a medium saute pan over medium high heat. Add in diced onions and garlic. Saute for about 3-5 or until onions and garlic are just starting to get translucent.

In a high powered blender or food processor, place the roasted squash and onion mixture in the bowl. Blend on high until the squash is smooth. Add in the parmesan cheese, lemon juice and blend on high for another minute. Taste and adjust for seasoning.

At this point the sauce is probably somewhat thick. Slowly add in some of the vegetable stock, blending at the same time. Check frequently for consistency. You may or may not use all of the stock, depending on how thick or thin your sauce. If you want the sauce thinner (or if it thickens over time on the stove) thin out with the reserved pasta water.

Pour the butternut sauce back into the medium saute pan. Heat over low and add in the chopped spinach, stirring to combine. Cook over medium low until the spinach wilts — about 10 minutes. Again, if the sauce thickens, use some of the reserved pasta water to keep it at the consistency you like.

Toss in the hot cooked pasta with the butternut and spinach sauce. Toss to combine. Add more parmesan cheese if you’d like. Serve hot!

Friday, September 26, 2014

Don’t Forget to Stretch

Do you stretch? Make sure to stretch before and after any exercise to prevent injury. What’s your favorite stretch? You know, the one that just really hits the spot? Tell us in the comments below!

Monday, September 22, 2014

Meatless Monday Veggie Loaded Chili

Football is here which means so is all the “football” food that we love! Cut the calories and the meat for a healthy version of Monday night football chili!

1/2 tbsp. olive oil
3 cloves of garlic
2 cans of diced tomatoes
1 cup chopped carrots
1 cup chopped celery
1 cup chopped zucchini
1 cup chopped onion
1 cup chopped bell pepper
1/2 poblano pepper or 1 large jalapeño, chopped and some seeds left in for heat, optional
1 can kidney beans, drained and rinsed
1 can black beans, drained and rinsed
1 can pinto beans, drained and rinsed
2 tbsp. dried oregano
1/2 cup vegetable broth
4 oz chili powder (to taste)

Add olive oil to to a large stock pan over medium heat. Once the oil is hot, add in the onions, peppers, carrots, celery and zucchini and cook until the veggies just start to become tender.

Next, add in the beans. Then add the tomatoes, garlic, oregano and broth. Stir.

Add chili powder depending on your taste preference.

Bring this mixture to a boil while stirring to combine all the flavors. Once it boils, put a lid on it and turn down the heat to simmer, then wait patiently if you can for about 1 hour. This allows the flavors to meld beautifully together. Stir occasionally to prevent sticking.

Serve it up and eat it while it’s hot. It’s even better the next day!

Friday, September 19, 2014

Go Ahead and Brag!

What was your workout today? Tell us in the comments below!

Wednesday, September 17, 2014

What Motivates You?

Everyone can get in a rut from time to time. In those moments, Cal Coast Fitness challenges you to think about what gets you motivated? Is it a vacation coming up? A wedding? Take a few moments to write down a few health and fitness goals. Once you do that, think about what motivates you? Maybe it’s the number on the scale, or those skinny jeans in your closet. Do you have a friend who is really active? Ask them what motivates them and plan a workout that you can do together!

Once you find your motivation, you’ll be surprised that you will be the inspiration for others!

Tell us what motivates you in the comments below!

Monday, September 15, 2014

Meatless Monday’s Version of Taco Tuesday

Ok, it’s Monday, but doesn’t mean we can’t grub like it’s Taco Tuesday! Here’s a tasty and easy recipe for all the taco lovers out there! Yummm! It’s perfecto!

8 cups thinly sliced portobello mushrooms
1 cup thinly sliced onion
1 cup chipotle salsa, divided
3 tablespoons taco seasoning
1/4 cup water
2 tablespoons tomato paste
1 cup shredded cheddar cheese
1 cup shredded lettuce
1 cup diced tomato
1/2 cup finely diced onion
8 whole taco shells, warmed

Heat a large skillet coated with cooking spray over medium-high heat. Add onions and sauté 3 to 4 minutes or until tender. Add mushrooms and sauté until their juices have released; about 5 to 7 minutes.

Sprinkle the mixture with the taco seasoning. Combine the water with the tomato paste and pour the mixture over the mushrooms. Reduce heat to low and simmer until the mixture thickens.

Warm the taco shells according to package directions. Fill with 1/4 to 1/3 mushroom mixture, top with lettuce, tomatoes, onions and cheese. Serve with Spanish rice.

Friday, September 12, 2014


Do you have Instagram? We want you to wake up and run! When you do make sure to @calcoastfitness and hastag #wakeupandrun.

Wednesday, September 10, 2014

What’s SUP

What’s SUP? Stand-up paddle boarding! That’s what’s up! Summer may be over but the heat is still here! Beat this heat wave and go enjoy an hour or two of paddle boarding with a friend! There are great places to paddle board all over the coast! You can find that almost every harbor will have rentals available averaging $15 – $25 an hour.

It’s a great workout and a great replacement to catch up with a friend rather than sipping on empty calories at happy hour!

Go out and SUP and tell us how you liked it in the comments below! Don’t forget to work that core while you paddle!

Monday, September 8, 2014

Meatless Mondays

Cal Coast Fitness is challenging you to go meatless on Mondays! Why? Well, one, because it’s a catchy phrase and who doesn’t love a catchy phrase, and two, because going meatless once a week can reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes, and obesity*. Not only is it good for your health, but it’s good for our environment too! That’s two for one folks!

Take a look at what Meatless Monday’s has to offer!

Limit Cancer Risk and Fight Diabetes: Many studies suggest that those who include lots of fruits and vegetables in their diet may reduce their cancer risk. Also, red and processed meat consumption is associated with colon cancer and an increased risk of type 2 diabetes. No bueno.

Reduce Heart Disease: Recent data from a Harvard University study found that replacing saturated fat-rich foods (for example, meat and full fat dairy) with foods that are rich in polyunsaturated fat (for example, vegetable oils, nuts and seeds) reduces the risk of heart disease by 19%*.

Curb Obesity: Those who limit their meat consumption have much lower body weights and mass indices. Practicing a low-meat diet can prevent long-term weight gain.

Live Longer: Ok, we all want to live a long, full life, right? You’ve now learned that large consumption of red and processed meats is associated with increased risks of Cancer, Diabetes, and heart disease. So, less meat, more life! Sounds like a great trade off.

Environmental Benefits:
Did you know that by eating less meat, you can reduce your carbon footprint, minimize water usage and help reduce fossil fuel dependence? All of this, just by cutting out meat once a week!

If you would like more information, check out the movement! Go to They have great recipe ideas to make your Monday meatless while still tasty! Cal Coast Fitness challenges you!

Tell us what you think about Meatless Mondays in the comments below and what recipes you try!


Friday, September 5, 2014

Shake It Up

Let’s shake things up! Cal Coast Fitness wants to shed a little light on the benefits of all natural shakes. Ideally, it’s best to make these shakes at home to ensure the low calories with high rewards.

Shake Benefits
Many people don’t eat the recommended amount of fruits and vegetables. Making a fruit shake is an easy way to increase your produce consumption. Unlike fruit juice, shakes also provide fiber, because you use the whole edible portion of the fruit. Cal Coast won’t go into detail as to why fiber is good for you. Just know your insides will be much happier once it’s a consistent part of your diet.

Sugar Situation
Many store-bought or restaurant shakes contain added sugar, which increases the calories without increasing the nutrients. TThe American Heart Association recommends limiting added sugars to no more than 24 grams per day for women and no more than 36 grams per day for men. Making your own smoothie allows you to reduce or eliminate added sugars in your drink to make it healthier.

Nutritious Ingredients
Don’t limit yourself to fruit when you make your shake. Add veggies, such as carrots, sweet potato, pumpkin, greens or beets, to increase the nutrients in your shake without adding many calories. Include a source of healthy fat, such as nuts, nut butter, avocado, flax or chia seeds. Greek yogurt, cottage cheese, tofu or milk can increase the protein content of your shake and make it more filling.

Want a sweet treat to cool the summer heat? Try this shake!

The Mint Shake
3/4 cup of nonfat Greet yogurt
1/4 cup fresh mint (ahhhh, so refreshing)
1 cup almond milk
1/4 cup dark chocolate chips (um yuuuummmm)
1 cup baby spinach (Popeye’s favorite)
1 tablespoon maple syrup
2 cups ice

Blend ingredients together until smooth and get your shake on!

Tell us how you liked it in the comments below!

Wednesday, September 3, 2014

Get Physical

Let’s get physical, physical. Come on, you know the song! But seriously, Cal Coast Fitness wants YOU to get physical!

Try this mid week challenge:

Do each exercise at high intensity for 30 seconds followed by a 10-second rest if needed. Repeat entire circuit up to three times.


When you’re done, don’t forget to tell us how you feel after in the comments below!

Monday, September 1, 2014

Happy Labor Day

Cal Coast Fitness wishes you a happy and safe labor day!

Friday, August 29, 2014

Get Up, Get Out, and Get Moving: TGIF

Yes! It’s Friday! The long weekend is here! That doesn’t mean we have to skip out on our workout. The best way to start the long weekend off right is to get a workout in!

Can’t get to a gym? Get outside and do this workout! It’s fast, easy, and will get your heart rate going! Grab a friend, get up, get out, and get moving! Happy Friday!


5 push-ups
10 sit-ups
15 squats

Rest for 10 seconds

5 jump squats
10 alternating lunges
15 reverse crunches

When you’re done, don’t forget to tell us how you liked this workout in the comments!

Wednesday, August 27, 2014

Workout Wednesday

It’s mid-week! Let’s stay motivated! Attitude is everything!

Monday, August 25, 2014

Motivational Monday

Monday’s are like January 1st. The line “I’ll start on Monday” may sound slightly familiar. We’ve all been there! Here’s a tip: don’t look back at the week, month, or even year prior. Today is the day to REVAMP your day, REVAMP your mind, and REVAMP your life.

It starts with one small step. Give yourself a goal that you can start doing each day. This could be a physical goal, like going for a walk or run for 30 minutes a day. Not ready for a physical goal? Try a mental goal such as meditating in the morning and starting your day with positive energy.

What’s your small step to REVMAP? Tell us below!

Wednesday, May 14, 2014

Better Yourself

Saturday, March 8, 2014

Another Inspiring Story From an Inspiring Client..

I have never been considered an athletic person. In grade school I was always the last ten year old struggling to cross the finish line in the annual mile-run fitness test. In high school my lack of coordination had me benched for most of my (short-lived) basketball career. Well, that and the fact that the one time they let me try to score, I completely missed. Which was less embarrassing than the fact that I had tried to swish the ball in my own team’s basket.

In college, and into my early twenties, I decided that I would try to shake off the negative memories and old insecurities of my youthful forays into fitness by making myself into a runner. Nevertheless, I eventually let bad knees, college weight gain and strongly ingrained mental blocks make up the innumerable excuses I used for failing to accomplish my goal.

One day shortly after I turned 26, I woke up and realized that I could always make excuses for not getting healthy and into shape, but doing so wouldn’t make me feel any better. I made another vow to myself; this time it was a goal that was, in many ways, simpler and harder than any other fitness related goal I’d made. It was this: to end my twenties as a healthier, happier and stronger version of me than I started.

I had four years to accomplish this. Easy, right? Unfortunately, even this aspiration proved to be difficult for me to keep in sight as I often let professional and personal obstacles distract me. I was headed toward the all too familiar end point of giving up, when I met Jade. At first, it was a last ditch effort for me to find some tiny bit of motivation or inspiration. And it worked. With Jade’s encouragement, I have started to really like exercise, and even lifting weights, which I’ve never enjoyed.

Jade’s dedication and energy has brought out renewed motivation in me. In just the six months that I have trained with her, I have grown stronger than I’ve ever been before. I surprise myself every day with my newfound strength. I get a kick out of flexing my new arm muscles in front of my family.

I may still never be an athlete and I have a long way to go before I fulfill my fitness goals. But it doesn’t really matter, because right now I am happy. I am healthy. And I am strong. It looks like I am well on my way to fulfilling my vow.

Wednesday, March 5, 2014

A blog from an AWESOME client…

“Cal Coast Fitness: My Journey
I hate to dissapoint, but this isn’t going to be about dating, or a girls night out. I’m getting personal, here. It’s a little lengthly, but if your looking for some inspiration, I think you’ll be happy to took the time to read it. Enjoy. :-)

A year ago in December I attended a fundraiser for the non-profit, ReCreation, a residential camp program for adults and children for developmental disabilities. My brother got involved by volunteering while he was in high school and became so passionate about it, that he still does it to this day. He’s successfully recruited my entire family to volunteer and Camp ReCreation is now a part of what makes The Smarts. The fundraiser, hosted by the incredible team of Interwined, who also happen to be the Camp Directors, offered a variety of raffle prizes. As a makeup artist, I dumped all of my tickets into the MAC Cosmetics Gift Set (duh). Well, all except for one. Next to the makeup raffle basket, there was a fitness package that included a hat, some other fitness items, and a gift certificate for a personal training session with Cal Coast Fitness. Mind you, this was December. I had already created my extra layer of warmth for the winter season that evened out to about 7 extra pounds on my body. Not dropping in at least one ticket would be admitting that I’m really lazy and unmotivated. So, I reluctantly gave up my last ticket, aware that I’m one of the most un-lucky people on the face of the earth. For me, the odds of winning anything, ever, is the equivalent of me marrying Ryan Gosling.
I left the fundraiser early and my parents were kind enough to hold my tickets in case I won the MAC Cosmetics Gift Set. The next morning I got a text message from my mother claiming I’d won! Yes! More makeup for my wedding kit! But alas, I was sorely mistaken and the impossible happened. I won the fitness package. Seriously?! I admit I wasn’t thrilled but figured it had to have been a sign if I won with a single ticket, seeing as I’m un-lucky and all. A few months later, I called Jade, the trainer of Cal Coast Fitness, and scheduled my first session. Little did I know, as corny as this sounds, it would change my life.

The First Workout:
Half asleep at 5:30 in the morning, I found myself in the gym at my complex with Jade. She was beautiful, obviously in incredible shape, and ready to put me to work. At that point, I probably hadn’t worked out in about 6 months. I’ve always had this assumption that no matter how long it had been since my last workout, I could handle anything because I’m an athlete. After all, I had been one my whole life. This of course, is a ridiculous mentality. Ten minutes into my workout, I threw up. Not because Jade was killing me, but because I was so out of shape, that my body decided to send me a serious message. I had let myself get to a point where I wasn’t exercising or eating right. I wasn’t in a good place physically, mentally, or emotionally. Even though I took what felt like a million breaks, Jade was encouraging during the whole session. She was engaged, asked me questions about my history as an athlete, and pushed me. After that session, I knew that I needed to make a change and the first step was to consistently work out with Jade and Cal Coast Fitness.

A Year Later:
In one year, my life has changed. I have changed. My mentality has changed, my emotional stability, and of course, my physical appearance. I’m not going to testify that Jade is solely responsible, but she has played a good part in those changes. Lots of people have personal trainers, but Jade and Cal Coast Fitness is entirely different. Let me break it down. Jade is not a fitness trainer. Well she is, but she’s more than that. She’s a coach, mentor, and friend. She’s provided me with support and encouragement, not only in my physical goals, but my personal ones too. I remember talking with her after a workout about my makeup business. At the time I wasn’t putting very much effort into it. She told me about the importance of branding myself and my company and gave me valuable advice. I’m happy to say now that since that conversation, I’ve re-launched my new website and created a company brand, Smart Makeup. I’m going to toot my own horn here and tell you that it’s pretty awesome.
Besides supporting my professional and entrepreneurial goals, Jade has inspired me to challenge myself in ways I never thought I would, like running. To say running was not my thing is an understatement. It was the death of me. Even as a little girl I remember running with my Dad, who’s an incredible runner, 5K races and absolutely hating it! I would cry the whole race, except when I got to the end. They’d always snap a photo at the finish line and even at seven, I knew that no one wants a photo of themselves crying while running. That’s just sad. After working out with Jade, who’s also an incredible runner, I began to feel inspired to challenge myself. A few months later I ran a 5k. The best part about it was that I didn’t run it by myself. I was joined by other Cal Coast Fitness members. Jade had Cal Coast Fitness t-shirts made to show our unity and support for each other as well as represent Cal Coast. Not only did I enjoy the feeling of accomplishment when finished, but I felt like I was part of team again, something that I hadn’t felt in a long time, and I loved it. I completed my first 10K on Thanksgiving and I’ll finish my first half marathon in May. I also plan to do a sprint triathlon in June.
My physical goal when I began working out with Jade was the same goal I’d been trying to achieve since I was in junior high; to lose weight. I don’t know if I physically needed to lose weight at that point, but mentally and emotionally, my confidence was begging me to. Over time, my goal changed. I wanted to be healthy, strong, and happy. I can’t tell you the amount of weight I’ve lost in a year, but I can tell you what I’ve gained. Confidence, self-esteem, toned legs and arms, a smaller waist, a love for hitting a punching bag, a couple of race metals, some awesome Cal Coast Fitness t-shirts, a mentor, and a friend. I haven’t stepped on a scale in a year and I don’t plan to anytime soon. I don’t need a number to tell me how to feel. I can look at a photo and see it in my face and my sexy legs and arms.

Cal Coast Fitness has made me successful on multiple levels. Jade has positively impacted my life in more ways than she’s probably aware of. I can’t thank her enough. It was a team effort, though. It took my own dedication, determination, and will to keep going. My future is bright. Yours can be too. If you want to make an incredible change in your life, do it, but know that you don’t have to do it alone.
To Jade and Cal Coast Fitness, thank you.”

Feel free to follow her blog:

Monday, November 25, 2013

Be a Better You!

Monday, November 18, 2013

Motivational Monday

Friday, November 15, 2013

Monday, November 11, 2013

Find a Trail, Find Peace

Sunday, November 10, 2013

Try Yoga on the Beach!

Monday, November 4, 2013

Motivational Monday

Friday, November 1, 2013

Want to Make a Difference?

Let’s be honest, who doesn’t like to perform nice deeds and get that internal feeling of joy? Helping others in ways they can’t help themselves is so rewarding in an infinite amount of ways. Sometimes you can literally lend a hand to help someone, and many other times money is necessary. Raising money for Girls on the Run, a nonprofit that enables young girls to realize their full potential and greatness, is not only going to provide you with the internal satisfaction, but will provide for your future. Exposing our youth to exercise, healthy habits, confidence, and self empowerment early on, will generate them to achieve their highest goals. Young children are going to be our future CEO’s, President’s, Mayors, Teachers, Doctors, Firemen, etc. and us supporting these groups to will ensure their well being. Any donation will make a positive, healthy impact on a young girls’ life and not only make you a happy person, but one who can look forward to an optimistic future.

Please donate to Girls on the Run by going to the site and donating, or visit here to help Jade raise money during her marathon training:

Monday, October 28, 2013

Fit Over Fifty!

We are going to shine our spotlight this week on Donna Loftus, the epitome of FIT AFTER 50. No excuses are present in this runner’s life, as she gets up every morning and journeys on her same running ‘loop’ that she has ran for the past 25 years. She generated active lifestyles in her neighborhood by inviting others to join her running group, and even when she was pregnant 4 times she adapted to a walking group! Not only is Donna a fit woman physically, but mentally as well. She claims that the deeper reason behind all the 5 am early morning runs, running in the pouring cold rain, running after a late night, is for the ‘therapy sessions’ that develop. Whether it is talking about life, or merely letting her mind be at ease as she treks the streets of RSM, running is her sanity. The benefits of remaining fit in all ages of life are immensely apparent- externally and internally- in our spotlight athlete, Donna, inspiring us to dig deeper and push harder within ourselves.

Surf City Half Marathon

Motivational Monday

Tuesday, October 22, 2013


Monday, October 14, 2013

#Motivational Monday

Sunday, October 13, 2013

Get Goin

Sunday, September 29, 2013


Monday, September 23, 2013

Motivational Monday

Saturday, September 21, 2013

Still Look Cute?

Wednesday, September 18, 2013

Domino that Greatness

Everyone can agree that starting your day out with a great workout, a healthy breakfast, a kind deed, or any type of ‘feel good’ action puts a nice tone on the day. If you initially begin your day and weeks with the right choice the first time, it will lead to right choices all the time! You’ll feel so good you won’t stop can’t stop.

Make the right choice by trying this healthy, simple Herby Sweet Potato Fry Recipe!

First halve your sweet potato and cut it into your preferred fry shape (wedges, skinny, thick, etc). Then put the fries in a bowl, douse them in spray butter or olive oil for some healthy fats. Next add any and all spices you have accessible: parsley, oregano, basil, thyme, rosemary, garlic, cilantro, salt and pepper. You can adjust the taste based on your preference, but the spices come together and create a magnificent Herb garden of taste in your mouth! Spray a baking sheet and load on the fries. Bake on 425 for about 8 minutes each side-once again adjust to your preference on crispness. Finally, enjoy!!

Monday, September 16, 2013

Work That Body

Friday, September 13, 2013

Wake Up & Trot

Get a leg (or thigh) up on the holidays this year and join the Cal Coast Fitness group of walkers, trotters and joggers for the Dana Point Turkey Trot on November 28th!

You will receive an exclusive swag bag including an exclusive CCF t-shirt made JUST for this event, training plan, the opportunity to meet a great group of people to run with, and more! Recruit your friends, family, coworkers – anyone and everyone of all ages and levels are welcome!

Register for the Dana Point Turkey trot here and forward a copy of your registration to Jade at . Include your t-shirt size and one word about what running gives you to be thankful for.

Start running or walking at your own pace to get in shape for the trot. Challenge yourself and if it feels right, set a goal for yourself.

Hit the road with your fellow CCF trotters on Thanksgiving morning! Make it a competition or just take it easy – either way we will have a turkey gobblin’ good time!

Monday, September 9, 2013

Be a Puppy, a Happy Puppy…

Puppies are great role models, not only for their companionship but for their radiating happy personalities and infinite energy. Ever wonder if one triggers the other? Are puppies so joyful and playful because they have endorphins flowing from all vessels as a result of running around all day? Humans have endorphins, and they flow when we put some hip to our hop. Try to have the energy level of a puppy one day and see if your happiness level is elevated. A healthy body makes for a happy mind.

Wake Up &…

Friday, September 6, 2013

7 Reasons to Exercise

Here’s Why:
1. It improves your mood- you’ll be that happy camper!
2. It gives you energy-everyone can always use a little booster.
3. It prevents cognitive decline- stay at your A game for longer!
4. It is a self-esteem and confidence booster- skinny jeans will call your name.
5. It reduces stress- lose that stress ball and pick up a dumb bell instead!
6. It enhances your brain power; it creates new brain cells-you will become smarter.
7. It’s fun-if it’s not, do something different that you do enjoy!

Tuesday, September 3, 2013

Inspiration Nation

Tuesday, August 27, 2013

Get It Done

Monday, August 26, 2013

The Three D’s

Saturday, August 24, 2013

Compete to Feel the Heat

Are you having trouble getting yourself to do that workout each and every single day? You’re not alone, our minds are good at supplementing our brains with how many other tasks there are to do besides that workout. Somewhere deep down, our minds also know that the workout is going to enhance our days exponentially, we just need to do it to it. It’s not just a coincidence that competition is at the forefront of most athletic activities. Competition breeds success and generates motivation within. Whether it be competing to win first place at the LA marathon, or competing with yourself to lift a stronger weight than your previous weight workout, competition enables athletes to thrive. Set some sort of competition standards for yourself this week to get to that next level, or on that first level. Compete with yourself, with your spouse, with your sibling, with a friend, or even with your dog, just make sure to compete to feel the heat.

Wednesday, August 21, 2013

What’s SUP?!

Stand up paddle is a sport that all levels can do. With an emphasis on core balance and absolute fun, SUP is a great way to team bond, celebrate a party, do something new, or just to get out and unwind. We have teamed up with Wahoos Fish Tacos to provide special catering and special prices! We use the Newport Back Bay as a place to host. It has a private beach area, calm waters with no waves or swell, and of course.. bathrooms! Please inquire at: if you would love to have or host a paddle party!

Tuesday, August 20, 2013

Feel the Rhythm Feel the Rhyme

There is one aspect of exercise that is prevalent across the spectrum: music. Good news, you can choose whatever genre of music that makes you want to get your move on and groove on. Start by choosing five songs, put them on your Ipod, and build from there. Tunes have the potential to make your blood flow a little faster and enhance your mental capacity while you work out.

Suggestion of Starter Songs:
1. Justin Timberlake- Take Back the Night
2. Macklemore & Ryan Lewis Feat. Ray Dalton- Can’t Hold Us
3. Sara Bareilles- Brave
4. Pitbull Feat. Christina Aguilera- Feel this Moment
5. Missy Elliot- Work It

Monday, August 19, 2013

Dream On…

Saturday, June 8, 2013

Please Welcome Jamie!

Jamie, a life-long athlete, found yoga in 2005 while living in Guatemala. For many years Jamie resisted yoga. She was an active marathon runner for many years and felt that she needed the rush of more rigorous exercise. But, as her body continued to tighten and stiffen and after battling many different injuries she gave yoga a try. Yoga soon became a regular practice and brought a new freedom to Jamie’s body. Many of the aches and pains started to alleviate and to her surprise she became much stronger. But, the freedom yoga brought was not only in the body. It allowed Jamie space to slow down her overly active mind and lifestyle. It allowed her to become more contemplative and soften her heart. Yoga awakened her spirit. After feeling all of these benefits in her own life Jamie knew she needed to share yoga with others, especially athletes and women who have survived trauma—two areas she felt she has had significant experience with. Jamie’s first career was working with survivors of domestic violence and she later became a high school teacher. Her background as an athlete as well as in social service work and teaching led Jamie on a journey to establish a style that is both therapeutic and challenging. She believes that yoga is an integrated practice involving a mind-body connection that allows people to become more aware of the sensations in their physical body and how those may be related to the emotions sitting deep within their cells. Yoga can be a profound transformational practice, especially for those who have experienced trauma or battle mental health issues. Click here to learn more on her site!

Jamie is here to help with your yoga needs! Whether you want a class or one on one, she is truly the best!

Tuesday, May 28, 2013

Just Tri It!

I can definitely say that I have signed up for my first triathlon. I am beyond nervous, but excited for the challenge! I hope to track my journey on this blog. I am sure it will be a great one! I hope I inspire at least one person to try anything new… whether its a first 5K, learning to SUP, or whatever adventure their heart desires!

Wednesday, April 24, 2013

It’s Possible

Monday, April 15, 2013

#Motivational Monday

Sunday, April 14, 2013

Give Back Now.

Hi everyone! My birthday is just around the corner, and what a great day it will be to save a life, while celebrating one! Please join me in Laguna Hills at Saddleback Memorial Hospital’s blood donor center to give blood with me! They really need a supply and I really ask that you consider giving. You get a free movie ticket, PLUS, first 5 people to sign up with me get a Cal Coast hat! Please e-mail me at: for info or to sign up. I will be there, my husband too, and we will be reporting live on Facebook, twitter, and Instagram! PLEASE JOIN!

Learn 2 Live Healthy

This Series is something I am trying to bring 3-4 times a year. FREE educational talks, seminars, tastings, or anything that will help you live and lead a better life. Herbalife, served at NewStart Nutrition, is a great source of nutrients and protein. I am having a tasting here as well as having the owner of NewStart give a class on the importance of breakfast. I hope you will all join me at: 32341-G Camino Capistrano.

Saturday, March 9, 2013

Everyone Loves Free Loot!

Hey fans and friends! We all know you love some free gear… so why not do something fun to get it?! We at Cal Coast want you to take a picture wearing anything green while working out or being active this week. Of course… in honor of St. Patty’s day. Please post to our FB page and tell others to do the same. If you have Instagram, feel free to shout out to @calcoastfitness and #green. We hope to generate some fun feeds with this. You can post more than once! Happy green!

Thursday, March 7, 2013

Cal Coast Fitness Partners With Wahoo’s Fish Tacos!

I am so excited to tell you about this collaboration! Wahoos has so awesomely printed 2500 FREE TACO cards to help support Cal Coast Fitness and my efforts to promote an active and healthy lifestyle. I am so stoked! Wahoos has been my go to place for a fresh and healthy protein fix! You can come get a free card if you A. See me out and about in the community or B. come to or participate in the Irvine Mud Run or the OC Races. You can seek us out at the Wahoos booth, or just find a CCF person handing them out. Be sure to take a picture and upload you and your taco card to @Cal Coast Fitness on FB (LIKE us if you don’t already) as well as Instagram and #wakeupandrun with that. Please tag @Wahoos too! We love and appreciate all the support!!

Tuesday, February 19, 2013

Healthier Coffee?

Being an athlete, runner, and run coach, I know the importance of coffee. You don’t have to be an athlete to know everyone loves coffee, but just sayin… sometimes coffee isn’t just used as a pick me up. LOL I recently found an organic coffee that is non-acidic, very little caffeine, gives you energy, is VERY rich in antioxidants, AND detoxes the body. What is it you ask? OrganoGold! It’s made with Ganderma Lucidum which promotes better health, healing, longer life, and some ancient Chinese believe it helps with cancer. Why not drink something that you love, but is better for you! I fell in love with this and want to share with you! Take a look at the link, go to buy products, enter info, and shop! Not only is there coffee, but hot chocolate, tea, and more!

Wednesday, February 6, 2013

Surf City 2013

Thursday, January 31, 2013

Happy Places

Find your happy place in all the stress you have. Take a picture and capture that moment. This way you can go back to it any time you need… I took this in Encinitas… love it!

Monday, January 21, 2013

Gotta Get Back Up!

It was a lovely Saturday morning, and I set out for a “brick” workout. That is when you do two sports back to back. For me, that was a cycle and a run. As you can tell from the picture I clearly ATE IT HARD! It was barely 5 minutes in to being on the bike, when my tire caught the space between the road and the curb. I superman’d so hard, it was sad… but terribly funny at the same time. I am new to the sport. I am a runner and volleyball play gone triathlete. When I fell.. after giggling.. I looked back at my husband and said, “thats the nature of the sport” and I got back on my bike. I never thought twice about bing injured or not wanting to ride again…. I really just went. And that is what you need to do. Sometimes you will have a miserable run, a bad bootcamp, a cramp when you walk, a horrid fall, crappy race, or near death experience (hopefully not)…. but in the end, your character shoes when you get back up, dust off whatever, and continue to do what you do. How do you learn if you don’t sometimes fail. I am human… sometimes I wish I weren’t, but I love my life lessons from my trials. And you should too.

Wednesday, January 16, 2013

Be a cold weather warrior

Don’t let the cold get you down! It may be a little scary facing that winter chill, but you will feel even better knowing you are one of few with the courage to get out. THings to think about though… warm up and cool down. This chilly weather can really be hard on your muscles. Make sure you don’t hurt yourself. Bring chapstick, and water, and be a cold weather warrior! I took this pic at 5:00am before my morning run this week…

Wednesday, January 9, 2013

Cal Coast signs with Intertwined Events!





Tuesday, October 16, 2012

26.2 Long Beach 2012

Well, two weeks ago my best friend and I ran the Long Beach Marathon. I am proud to say I can still run, and that I know someone as crazy as me to run with! Thanks to my BFF, I was able to run with her during this beautiful day along the coast.  I am looking forward to putting on another Run Club to do the Surf City Half. I hope I can teach others what running has taught me!

Running… cheaper than therapy!

Sunday, September 9, 2012

Paddle Party 2012

Paddle party 2012 was a HUGE success! We had over 600 people in attendance. All ages, sizes, and athletic levels, were present at this event. We had about 500 people participate in the stand up paddle lesson. This was an amazing turn out for our first event. People were able to learn the basics for SUP and then take that to the water and enjoy a day of paddle, food, drink, and live music. This was all in collaboration with Cal Coast Fitness to raise awareness for Haileys House. We hope you had a blast if you were there and hope to see you next year! 

Tuesday, August 7, 2012

Catch Some Rays and Start Shredding……

Who cares how old you are! Sunshine and some good waves are always enjoyable! Just remember to wear something to protect your skin and always practice water safety!

Wednesday, July 25, 2012

Hittin Dirt

Monday, July 16, 2012

Good ‘Ol Cup of Joe

I have to say… I found a great little coffee shop called ‘Hidden Coffee House’ nestled in downtown San Juan Capistrano. It has a great patio, cozy feeling, and fabulous coffee. It’s the kind you get with a design in the foam! Anyways, did you know some of the great benefits coffee has? According to the American Heart Association, drinking 1-5 cups a day can reduce your risk of stroke by 25%.  Women who drink 4 cups per day are 20% less likely to be clinically depressed. And Men who drink 2-5 cups per day are up to 60% less likely to develop lethal prostate cancer. This is amazing! (from journal of the national cancer institute) Who wouldn’t want to grab coffee with a friend!? Next time you meet for a run or workout, add a coffee date!

Monday, July 9, 2012

Paddle Party 2012

Hello friends! I wanted to share with you this awesome event that we get to be a part of. CCF and Laguna Beach Paddle Boarding are partnering up to attempt to set the Guiness Book of World Records for the largest dry land stand up paddle lesson. Enter promo code: FRIEND at check out when you register for half off tickets. All proceeds go to Haileys House, a local non-profit that guides teen girls down the right path of life.  We would love for you to join! Please share this with everyone. We are looking for sponsors, donors, and just people down to party with us at the event! Visit the site at:

Monday, June 11, 2012

Help Your Heart!

We all know that green tea is high in antioxidents, but did you know Rubios tea has just as many benefits and good things too? I fell in love to this new tea brand called: Tea of Republic. They have great teas, but one, (pictured here), is my new favorite tea! Rubios helps people with high blood pressure and is often suggested to people who have heart failure.  Anyways, I try and have a cup a day if I can.  It tastes great and helps my heart… that is super important to me especially since I am so active. I like to know that the one thing pumping blood and oxygen to my limbs is taken care of!

Wednesday, May 30, 2012

Get Out and TRI Something New!

Looking for something new? Want to spice up your routine or challenge your athleticism? Well I suggest to TRI the Danskin Triathlon! I have run many 10K’s, marathons, half marathons, etc.. but NEVER have I done a triathlon.. I can barely even swim…. But I got the courage and some AMAZING support and I am getting ready to start training for this fabulous event.  Sorry boys.. it’s ladies only! I feel like I can really set some goals and rock this race. It’s a ½ mile swim, a 12 mile bike, and 3.1 mile run. Doesn’t that sound fun??? Grab a girlfriend and make it a memory! There is no better feeling than having a buddy to train with you and experience this with! Join me and sign up today at:  Cal Coast will be a part of this and hope you will TRI it too! I will keep you all posted on my training! I look forward to it!


Tuesday, May 29, 2012

Going to Vegas is NO Excuse to be Lazy!

Las Vegas… sin city.. where you party all night and sleep all day… NOT! My recent trip to Vegas was a great balance between fun activities, and poolside partying. Just because you are going to Las Vegas doesn’t mean you can’t find something new and active to do. Red Rock Canyon is a BEAUTIFUL place to go hike, run, or rock climb. We had so much fun running the trails and boulder hopping the red rocks. It’s just 30 minutes from the strip.. who knew!!?? Take some time next weekend trip to sin city and get outdoors instead of those stuffy casinos. Besides, then you won’t feel so bad for indulging in a little poolside cocktail!  Here are some shots from our adventure!

Monday, May 21, 2012

Sneak Peak At Our Latest Shoot!



Sunday, May 6, 2012

Doing What We Love

What a great weekend CCF had! We packed our cars and gathered our friends and family and went camping at Doheney State Beach. We surfed, ran, paddle boarded, frisbie, football, and just straight chilled! It was a great time and I look forward to more hot sunny days! Hope you are all getting ready for the sun and all the outdoor activities you can do and try! Here are a few snapshots from my camera this weekend! Happy start to May!

Thursday, April 26, 2012

We Have Fun!


WOW! What an amazing turn out CCF (Cal Coast Fitness) had. We had almost 20 people run with us in the Irvine, CA. Color Run. It was a great day full of color and joy… OBVIOUSLY. Can’t you tell from our photos?! Families, walkers, runners, and some dogs, came out for this colorful 5K to benefit Big Brothers Big Sisters. I can’t wait for another fun event to share with you all! You want in with us next time? Find us.. we will let you!



Tuesday, April 17, 2012


Thursday, April 5, 2012

Vacation is NOT an Excuse!

Don’t make vacation an excuse for not staying active and healthy! Spring break is just around the corner, and summer is right behind. Remember there is lots you can do to stay fit! Snorkeling, for example, can be a great activity for all ages and sizes to get some exercise! Check out me above in Cancun! I went out for about 2 hours a day in the  most beautiful water ever… did you know you can burn over 200 calories an hour snorkeling??? Get out and get moving on our vacation. There is plenty for you to do: walk on dry sand, swim, hike, bike, etc! Stay true to yourself and keep up the motivation! Set an example for others on vacation!

Friday, March 23, 2012

Train Like A Tribute: The Hunger Games Fitness Challenge

Would you be able to survive the Hunger Games? Increase your chances!  Learn how to beat the Careers with these 12 exercises, guaranteed to keep you alive. 

Challenge a fellow Tribute to the below:

1. Jump rope

2.  Push up

3.  Walking lunges

4. Mountain Climbers

5.  Full sit ups

6.  Decline push up

7. Jump squats

8.  Crunches

9.  High knees in place

10.  Side to side 20m sprints

11.  Burpee

12.  Jumping jacks

Each is 40 seconds long. Keep track of how many reps you do for each exercise. Repeat once. Most reps WINS!

Wednesday, March 21, 2012

Make Time Today For This

20 push ups

20 squat jumps

20 crunches

20 marching in place

20 military push ups

20 side to side lunges

Repeat 3-5 times!

Tuesday, March 13, 2012

Cal Coast Goes Country

It takes lots of work living on a ranch! Don’t think country folks aren’t getting a good workout. You have to feed the animals, ride the horses, check the property for coyotes, and things like that. Lifting hay, and feed… its a great calorie burner! I know! I went to a ranch this weekend, and boy was it work! Beautiful scenery though. It was a pleasant break from the fast paced life here in Orange County, CA. I HIGHLY recommend getting away for a weekend and doing something peaceful or a yoga retreat. It really cleared my head and brought me down from the stress of home. Anyways, hope you all enjoy a little inside to my personal life and my travel this past weekend! P.S. I get my boot off on Friday and get to start working out and rehabilitating like normal! No running, but I am still excited!

Monday, March 12, 2012

Follow Our Motto

Working out is not the only thing that will make you feel good and look good. My motto includes community service too… Pay it forward as you have probably heard! When you do good for others, you will feel good inside. Look Good, Do Good, Feel Good is a wise saying to live by. We at Cal Coast feel you can improve your over all health and well being with physical fitness, and small acts of kindness to do good for the heart AND the world. Perhaps buy a cop of coffee for the person behind you in Starbucks, or tell someone something nice. Maybe vollunteer to babysit for a friend or family member, or bring some clothes to Goodwill. These are just a few things you can do! Let us know how you pay it forward by commenting to this post! We love to here about random acts of kindness!

Monday, March 5, 2012

Get Your Gills Wet

Saturday, March 3, 2012

Don’t Make Excuses

Friday, March 2, 2012

Follow Your Heart


For years I have worked in the corporate world. I have done what I was told to do my whole life by my dad: graduate college with good grades, get a job, and move up. I did just that. I have worked for corp. America the past 6 years. I have a good job and a fun workplace, but to be honest, it is not my passion. Fitness is my passion. And it wasn’t until I started training and really focusing on how I could help others, that I realized I needed to follow my heart and do what I love. Whether I help someone lose 6 inches on their waistline or facilitate a smile on someone’s face, or make someone inspired by the blog, helping others is what I was born to do. Cal Coast Fitness is my dream. When my team started CCF I knew it would be big and great. And we are not “big”  YET, but we most certainly are great. I followed my dreams and I am doing what I love. Every day it makes me happy to talk to the world on this blog, it makes me happy going to see clients, and makes me even happier when I break a sweat. I am a happy me now. I took the right steps and followed my heart. I think you should follow yours too and do what you love.

Thursday, March 1, 2012

Running in Groups is Good for You


The Carlsbad Half Marathon ended up a success! The CCF Run Club had some personal records made.. so exciting!  We trained for 3 months, some new to running, some advanced, and we all had a great time doing it. I am so proud of all the runners who finished that race! It was a wonderful day!  P.S. Did you know that running in groups is actually better for you? You are held accountable for meeting people so you will run more because of that. Plus the friendships built and the camaraderie makes it enjoyable. Find a run group or a buddy and start jogging!

Yummy Recipe!

Tuesday, February 28, 2012


Sunday, February 26, 2012

We Think You Should Go

Friday, February 24, 2012

Be One With The Waves

Thursday, February 23, 2012

Be Strong

Wednesday, February 22, 2012

Be The Change

Tuesday, February 21, 2012

Advice From Us!

Monday, February 13, 2012

20 Habits That Make You Fat

FAT HABIT #1: Eating “low-fat”

It sounds crazy, but I want you to stop buying foods marketed as low-fat or fat-free. Typically, they save you only a few calories and, in doing so, they replace harmless fats with low-performing carbohydrates that digest quickly—causing a sugar rush and, immediately afterward, rebound hunger. Researchers from the University of Alabama at Birmingham found that meals that limited carbohydrates to 43 percent were more filling and had a milder effect on blood sugar than meals with 55 percent carbohydrates. That means you’ll store less body fat and be less likely to eat more later.

FAT HABIT #2: Not seeking nutrition advice

Good news here: By reading this, you’re already forming habits that can help you shed pounds. When Canadian researchers sent diet and exercise advice to more than 1,000 people, they found that the recipients began eating smarter and working more physical activity into their daily routines. Not surprisingly, the habits of the non-recipients didn’t budge

FAT HABIT #3: Sleeping too little or too much

According to Wake Forest researchers, dieters who sleep five hours or less put on 21⁄2 times more belly fat, while those who sleep more than eight hours pack on only slightly less than that. Shoot for an average of six to seven hours of sleep per night—the optimal amount for weight control.

FAT HABIT #4: Eating free restaurant foods

Breadsticks, biscuits, and chips and salsa may be complimentary at some restaurants, but that doesn’t mean you won’t pay for them. Every time you eat one of Olive Garden’s free breadsticks or Red Lobster’s Cheddar Bay Biscuits, you’re adding an additional 150 calories to your meal. Eat three over the course of dinner and that’s 450 calories. That’s also roughly the number of calories you can expect for every basket of tortilla chips you get at your local Mexican restaurant. What’s worse, none of these calories comes paired with any redeeming nutritional value. Consider them junk food on steroids.

FAT HABIT #5: Drinking soda—even diet!

The average American guzzles nearly a full gallon of soda every week. Why is that so bad? Because a 2005 study found that drinking one to two sodas per day increases your chances of being overweight or obese by nearly 33 percent. And diet soda is no better. When researchers in San Antonio tracked a group of elderly subjects for nearly a decade, they found that compared to nondrinkers, those who drank two or more diet sodas a day watched their waistlines increase five times faster. The researchers theorize that the artificial sweeteners trigger appetite cues, causing you to unconsciously eat more at subsequent

FAT HABIT #6: Skipping meals

In a 2011 national survey from the Calorie Control Council, 17 percent of Americans admitted to skipping meals to lose weight. The problem is, skipping meals actually increases your odds of obesity, especially when it comes to breakfast. A study from the American Journal of Epidemiology found that people who cut out the morning meal were 4.5 times more likely to be obese. Why? Skipping meals slows your metabolism and boosts your hunger. That puts your body in prime fat-storage mode and increases your odds of overeating at the next meal

FAT HABIT #7: Eating too quickly

If your body has one major flaw, this is it: It takes 20 minutes for your stomach to tell your brain that it’s had enough. A study in the Journal of the American Dietetic Asso- ciation found that slow eaters took in 66 fewer calories per meal, but compared to their fast-eating peers, they felt like they had eaten more. What’s 66 calories, you ask? If you can do that at every meal, you’ll lose more than 20 pounds a year!

FAT HABIT #8: Watching too much TV

A University of Vermont study found that overweight participants who reduced their TV time by just 50 percent burned an additional 119 calories a day on average. That’s an automatic 12-pound annual loss! Maximize those results by multitasking while you watch—even light household tasks will further bump up your caloric burn. Plus, if your hands are occupied with dishes or laundry, you’ll be less likely to mindlessly snack—the other main occupational hazard associated with tube time.

FAT HABIT #9: Ordering the combo meal A study in the Journal of Public Policy & Marketing shows that compared to ordering a la carte, you pick up a hundred or more extra calories by opting for the “combo” or “value meal.” Why? Because when you order items bundled together, you’re likely to buy more food than you want. You’re better off ordering your food piecemeal. That way you won’t be influenced by pricing schemes designed to hustle a few more cents out of your pocket.

FAT HABIT #10: Facing the buffet

Cornell researchers found that when eating at a buffet-style restaurant, obese diners were 15 percent more likely to choose seats with a clear view of the food. Your move: Choose a seat that places your back toward the spread. It will help you avoid fixating on the food.

FAT HABIT #11: Eating off larger plates

One study found that when given an option, a whopping 98.6 percent of obese individu- als opt for larger plates. Translation: More food, more calories, and more body fat. Keep your portions in check by choosing smaller serving dishes. If need be, you can always go back for seconds.

FAT HABIT #12: Putting serving dishes on the table

Resist setting out foods buffet- or family-style, and opt instead to serve them from the kitchen. A study in the journal Obesity found that when food is served from the dinner table, people consume 35 percent more over the course of the meal. When an additional helping requires leaving the table, people hesitate to go back for more.

FAT HABIT #13: Choosing white bread

A study from the American Journal of Clinical Nutrition found that when obese subjects incorporated whole grains into their diets, they lost more abdominal fat over the course of 12 weeks. There are likely multiple factors at play, but the most notable is this: Whole grain foods pack in more fiber and an overall stronger nutritional package than their refined-grain counterparts.

FAT HABIT #14: Taking big bites

The American Journal of Clinical Nutrition found that people who took large bites of food consumed 52 percent more calories in one sitting than those who took small bites and chewed longer. By cutting food into smaller pieces, you can increase satiety and enjoy your food more thoroughly. A good general rule? The smaller your bites, the thinner your waistline.

FAT HABIT #15: Not drinking enough water

Adequate water intake is essential for all your body’s functions, and the more you drink, the better your chances of staying thin. In one University of Utah study, dieting partici- pants who were instructed to drink two cups of water before each meal lost 30 percent more weight than their thirsty peers. And you can magnify the effect by adding ice. German researchers found that six cups of cold water a day could prompt a metabolic boost that incinerates 50 daily calories. That’s enough to shed five pounds a year!

FAT HABIT #16: Having overweight friends

Research from the New England Journal of Medicine indicates that when a friend becomes obese, it ups your chance of obesity by 57 percent. This probably has to do with the social norms that you’re exposed to. Rather than ditch a friend who starts to put on a few extra pounds though, suggest healthy activities that you can do together, and avoid letting him or her dictate the meal (“Let’s split the cheesecake!”)

FAT HABIT #17: Eating too late

Your body can burn flab while you sleep, but only if it isn’t too busy processing a full stomach. A new study in the journal Obesity looked at the sleeping and eating habits of 52 people over seven days, and it found that those who ate after 8 p.m. took in the most daily calories and had the highest BMIs.

FAT HABIT #18: Not using a scale

Looking at your body weight reinforces weight-loss goals and makes it difficult to cheat your diet. When University of Minnesota researchers observed dieters who weighed themselves daily, they discovered that the routine of stepping on a scale helped those people lose twice as much weight as those who weighed themselves less frequently. Avoid being thrown of by natural fluctuations in body weight by stepping onto the scale at the same time every day.

FAT HABIT #19: Drinking fruity beverages

Most restaurants and bars have ditched their fresh-fruit recipes in favor of viscous syrups made mostly from high fructose corn syrup and thickening agents. As a general rule, the more garnishes a drink has hanging from its rim, the worse it is for your waist- line.

FAT HABIT #20: Eating when emotional

A study from the University of Alabama found that emotional eaters—those who admit- ted eating in response to emotional stress—were 13 times more likely to be overweight or obese. If you feel the urge to eat in response to stress, try chewing a piece of gum, chugging a glass of water, or taking a walk around the block. Create an automatic response that doesn’t involve food and you’ll prevent yourself from overloading on calories.



Friday, February 10, 2012

We Love the Beach!

Thursday, February 9, 2012

Live Right!

Monday, February 6, 2012

Just Remember