Viewing by - tag - "motivation"

Common Phase 1 Challenges: Family Pizza Night

“I just started the diet and my family is sitting down for Friday night pizza – it’s killing me. I can’t imagine life without a slice of pizza. How do people deal with this ongoing issue of not having your favorite foods anymore?” Let’s take a look at what you can do to move beyond difficult situations like this one and stay “in the box.” Read Full Post

tags: Weight-Loss, HMR, motivation, in the box, planning, strategies
category: how to

The Weekday Dieter

As I started my diet, I knew that I had to reduce my calories and increase my physical activity. During the week, I went to the gym every morning. At meals and at snacks, I tried to make healthy choices. And by the time the weekend was approaching, I usually felt like I deserved a little break from my hard work during the week. Read Full Post

tags: Weight-Loss, HMR, motivation
category: motivation

My Favorite Kitchen Gadgets (and how I use them to make my life easier): The Food Processor Edition

I recently wrote about how much I love using my crockpot. With a big family to feed, and small children underfoot, I am able to make healthy and delicious meals without a lot of fuss or time spent in front of a hot stove. I will now share my love and appreciation for another helper in my kitchen: the food processor. Read Full Post

tags: HMR, Recipes, motivation, strategies, kids, mommy blog
category: how to

Eight Ways to Get off the Couch and into the Stretch Zone

You have lost some weight - maybe a lot of weight! And up until now, you have had a pretty good routine going... but... the last couple of weeks you have had a nibble of this and a taste of that… NOW is the time to STRRRRETCH! Here are 8 new ways to get off the couch and into the Stretch Zone… Read Full Post

tags: Weight-Loss, HMR, motivation, planning, strategies
category: how to

My Favorite Kitchen Gadgets (and how I use them to make my life easier): The Crockpot Edition

I like to tease my husband that the local Best Buy® store is his best friend. He likes to spend time there visiting his favorite gadgets and daydreaming about bringing them home one day. Since I do most of the meal prep and cooking in the house, I thought I would introduce you to my best kitchen friends (i.e. gadgets that make my life easier)... Read Full Post

tags: Weight-Loss, HMR, Recipes, motivation, in the box, planning, strategies, mommy blog
category: motivation

The Health Benefits of a Colorful Diet

When it comes to health, eating a variety of fruits and vegetable is key because different colors of vegetables and fruits provide different health benefits. For example, the nutritional benefits you get from the “Greens” are different but complementary to the benefits you get from, say, the “Oranges” or the “Reds.” Here are some examples… Read Full Post

tags: Weight-Loss, HMR, motivation, nutrition
category: food & recipes

Travel with Your Healthy Behaviors in Tow

Since joining HMR, I have developed a new approach to vacations. I still enjoy time with family and friends, and I do go to restaurants. But no matter what, I have a few things I have learned to do in order to keep healthy behaviors in place when I’m away from home. Read Full Post

tags: HMR, motivation, planning, strategies, holidays
category: how to

Even a Coach Needs a Coach

I have been on this weight management journey for over 25 years. I have told myself many times, “I know what to do, I just need to do it.” I would start for a week, then stop. I would do a 10-minute DVD with weights every other day, then after 2 weeks, I fell out of the routine… Read Full Post

tags: Weight-Loss, HMR, motivation, exercise, strategies
category: motivation

Weight Loss Slowing Down? Watch Out For Those BLTs (Bites, Licks, and Tastes)

In spite of everyone’s best efforts, sometimes eating off the diet happens. Sometimes it’s a full meal. More often, its tiny bites, licks, and tastes that, while they may feel inconsequential, can really add up and slow weight loss down. Read Full Post

tags: Weight-Loss, HMR, motivation, in the box, strategies
category: motivation

Losing the Next Ten

So, you’re on a roll with your weight-loss program. You have met your goal to lose the first ten (or 20 or 40) pounds. Congratulations! Now you’re cruising along for the next ten. Your plan is to keep doing exactly what you’ve been doing and not change a thing, right? Well, yes... and no. Read Full Post

tags: Weight-Loss, HMR, Recipes, motivation, exercise, in the box, planning, strategies
category: how to

Take Control of Your Food Environment

Let me tell you a story about Rebecca* and her attempt to stick to her diet in the face of an un-supportive environment. Perhaps you can relate to her experience… Read Full Post

tags: Weight-Loss, HMR, motivation, mood, strategies
category: motivation

The First Step Really is the Hardest

It was 5:20 a.m. and I just didn't want to exercise. Period. And it wasn't the kind of not wanting where the exercise was a simple annoyance or just another necessary evil. No, the idea of getting on the elliptical this one morning just seemed un-confront-able - even though the stupid machine (!) is right in my basement. Read Full Post

tags: Weight-Loss, HMR, motivation, exercise
category: how to

Share the Love this Valentine’s Day

Every year on February 14th we celebrate Valentine’s Day, and while cards and flowers are perfectly acceptable gifts, the real big hits that day are candy, chocolate, and nice romantic dinners. In other words, indulgent food is usually involved. This can put people working on their weight in a bind – but there is another alternative… Read Full Post

tags: Weight-Loss, HMR, Recipes, motivation, in the box, holidays
category: food & recipes

Tell Your Honey to Take a Hike!

So many holidays and celebrations are centered around food. It doesn’t have to be that way! Read Full Post

tags: HMR, motivation, planning, strategies, holidays
category: motivation, how to

The Super Bowl: Who’s Going to Win?

Super Bowl is arguably the biggest football event of the year. To have a successful weight management day, take a look at some of these delicious recipes. Read Full Post

tags: Weight-Loss, HMR, Recipes, motivation, in the box, planning, strategies, holidays
category: food & recipes, how to

Time to Rewrite Your Weight-Loss Story

Every dieter has a weight-loss story – the time you tried the grapefruit diet, or the South Beach diet, or even your last go on HMR. But here’s the truth - if you are working on your weight and health again, and you want a happy (and healthy) ending, you have to rewrite your weight-loss story. Read Full Post

tags: Weight-Loss, HMR, motivation, mood
category: motivation

Suffering from Holiday Diet Fatigue? Pump up the Volume!

This might be a good time to take a step back and review what’s been happening the past few weeks. So far, you’ve survived Halloween, Thanksgiving, holiday parties, Hanukkah (for some), and Christmas (for others). But, we’re not quite done yet. New Year's Eve is coming fast. Read Full Post

tags: Weight-Loss, HMR, Recipes, motivation, in the box, planning, mood, strategies, holidays
category: food & recipes

Holiday Gatherings: A Survival Guide

Holiday gatherings can be high-calorie minefields, but they don’t necessarily have to result in weight gain. By using our planning skills, keeping records, and implementing “More is Better” even on a day when we plan to eat "out of the box," we can protect the weight loss we have worked so hard for. Here’s how… Read Full Post

tags: HMR, motivation, planning, strategies, holidays
category: motivation, how to

Are You Mismanaging Your Calorie Budget?

If you struggle to maintain or lose weight, try imagining your calories as dollars. Once you know how to calculate your calorie budget you can figure out how to manage your funds. Because when it comes to food we make 3 common mistakes… Read Full Post

tags: Weight-Loss, HMR, Diet Tools, motivation, planning, strategies
category: motivation

Top 5 Ways to Stick to Your Holiday Diet Plan

If your intention is to stick with your diet this holiday season, the best thing to do is plan ahead. Many of us find it hard to disappoint family and friends, even if it means putting our diets in jeopardy. Here are the top five ways to stick to your holiday diet plan… Read Full Post

tags: Weight-Loss, HMR, motivation, in the box, planning, strategies, holidays
category: motivation, how to

The Social Network for Health

If you have made the decision to lose weight, get healthy, and change your lifestyle by joining the HMR program, one of the most important things you can do to be successful is build a supportive community. Read Full Post

tags: Weight-Loss, HMR, motivation, strategies
category: motivation

Have a BLAST the Day after Thanksgiving

Congratulations. You made it through the holiday. The guests have gone home, or you are packing your family up and heading out yourself. You breathe a sigh of relief. But don’t sound the “all clear” just yet. Pick a focus area for the day after and BLAST it! You will refocus your efforts, protect your diet, and give yourself an opportunity to try something new! Read Full Post

tags: Weight-Loss, HMR, motivation, planning, strategies, holidays
category: food & recipes, motivation, how to

The Phase 1 Thanksgiving Challenge

Most people know that breaking a diet, even one time, can drastically reduce weight loss… So, here’s HMR’s challenge to everyone in Phase 1: Stay “in the box” 100% over the long Thanksgiving weekend. Let’s take a look at how you might do that without feeling like you’re depriving yourself. Read Full Post

tags: Weight-Loss, HMR, Recipes, motivation, in the box, planning, strategies, holidays
category: food & recipes, motivation, how to

You + Exercise = Better Mood/Better Brain

At hundreds of HMR trainings and seminars over the years, I have asked this same question: "Raise your hand if you feel better after you exercise..." and the inevitable sea of hands go up - every person, every time. Even those who, you find out later, hardly ever exercise or haven't for a very long time. Their hands go up too. Why is that? Read Full Post

tags: HMR, motivation, exercise, mood
category: motivation

The DVR is my Secret Weapon

While working on my health over the past 25 years, I’ve discovered that if I want to sustain a high level of physical activity, I need to have a variety of strategies to do it. I’ve also learned that I need a “go-to” activity that I can count on, no matter what. Read Full Post

tags: Weight-Loss, HMR, motivation, exercise, strategies
category: motivation

A Train, a Plane, and a Hotel Room

I had a trip planned to Boston, MA from my home in California, and I wanted to make sure I arrived at my destination without having gained weight. So, I did an experiment: to see if I could stay on track, eat healthy and arrive at my destination without blowing my calorie budget on snacks along the way. Read Full Post

tags: Weight-Loss, HMR, motivation, planning, strategies, travel
category: how to

How Asking “How?” Can Help You Succeed

Achieving long-term success with our weight and health requires making a lot of changes. There are real challenges to our success out there. But often our biggest obstacle to success is the way we think about ourselves, the way we pose our questions and the answers we accept. Read Full Post

tags: Weight-Loss, HMR, motivation, strategies
category: how to

Working with a “Coach” to Improve PA

Recently, I recognized that I was “going through the motions” when it came to my PA. While I was tracking it and doing it, I wasn’t excited about it or getting stronger or faster. So, in a quest to improve my speed and strength, I decided to look for ways to work with a “coach” in addition to working with my health educator. Read Full Post

tags: Weight-Loss, HMR, motivation, exercise, strategies
category: how to

This Fall, RESTART Your Weight Loss

You know you have to do it when the jeans that fit you back in May don't fit now. With the change of seasons, maybe it’s also time to RESTART and get serious about getting your healthy lifestyle back on track. Read Full Post

tags: Weight-Loss, HMR, motivation, strategies
category: how to

Make Healthy Eating a Family Affair This Summer

It can be challenging to be the only one in your family who is taking on the task of eating healthier and losing weight. And since kids are not immune to the disastrous health effects of a standard American diet, rather than going it alone, make eating healthy a family affair this summer! Read Full Post

tags: motivation, kids, nutrition
category: motivation

Top 5 from the Trenches: Memorial Day Survival Strategies

It’s that time of year again! The official kick-off to summer: Memorial Day Weekend. But the summer months can be difficult with BBQs, weekend trips, ice cream block parties and, in general, a more carefree attitude that can all contribute to some serious episodes in The Gap™. With that in mind, here are our Top 5 Memorial Day Survival Strategies. Read Full Post

tags: Weight-Loss, HMR, motivation, strategies, holidays
category: motivation, how to

Yikes! The Gym!

The GYM... Do you cringe when you hear the word? If you do, you’re not alone, but it doesn’t have to be that way. Trust me, after over 25 years as a fitness trainer, I have learned some ways that will help you make the gym your best friend. Read Full Post

tags: Weight-Loss, motivation, exercise, planning, strategies
category: how to

Can’t Afford to Lose Weight? Or Can’t Afford Not To?

Employers are beginning to take steps to reduce the cost of healthcare by providing incentives to their employees to lose weight and get healthy. Workers in poor health are more expensive to insure, have more sick days, and are less productive on the job. Health management is cost management… Read Full Post

tags: Weight-Loss, HMR, motivation, money
category: motivation

Girl About Town: The Lost Weekend

We all know how it is. Friday comes (TGIF!) and a whirlwind of freeform activity ensues: dinners with friends, birthday parties, watching “the game,” Brunch (with a capital B), not to mention all-day affairs like weddings, family parties, etc. These types of weekend activities tend to involve lots of eating (and drinking) and not so much exercise… Read Full Post

tags: Weight-Loss, HMR, motivation, planning, mood, strategies, holidays
category: how to

Benefits of Weight Loss that Your Doctor Won’t Tell You

There are so many other positive side effects of weight loss you can actually feel almost immediately. Some of these are due to losing weight, some of these are due to the additional exercise you’re doing, and most of them are due to both. So, with that in mind, here are some of the benefits of weight loss that your doctor may not tell you about. Read Full Post

tags: Weight-Loss, HMR, motivation, exercise, mood
category: motivation

Researchers Have Discovered the “Fountain of Youth!”

Many researchers have called this lifestyle behavior the “magic pill” or the “fountain of youth.” Best of all, the effects are positive for everyone and it’s free. Do you know what it is? Read Full Post

tags: HMR, motivation, exercise, mood
category: motivation

Top 5 Ways to KEEP Your Fitness Resolution in the New Year

Many of us look at the start of a new year as the perfect time to recommit to our health and fitness. And it is! But as Januarys come and go, so do good intentions. So what are the tricks to make your exercise plan stick? Here are the top 5 ways to stick to your New Year’s fitness resolution… Read Full Post

tags: Weight-Loss, motivation, exercise, planning, strategies
category: how to

HMR is Named to U.S. News & World Report’s ‘Best Diets of 2016’

We are thrilled to announce that HMR was just named a #1 Best Fast-Weight Loss Diet in U.S. News & World Report’s Best Diets of 2016 Rankings. HMR also held its position as the #2 Best Weight-Loss Diet in the annual rankings list for the second year in a row! Here are some of the details... Read Full Post

tags: Weight-Loss, HMR, motivation
category: motivation

So You Made a New Year’s Resolution to Lose Weight. Now What?

Now that January 1st is behind us, many people like to get a fresh start and make New Year’s resolutions. Coming off of the holidays with all the high-calorie holiday “treats” that cause weight gain, the resolution to lose weight is a popular one. Here are some tried-and-true strategies anyone can do to lose weight and keep it off. Read Full Post

tags: Weight-Loss, HMR, motivation, exercise, planning, strategies, holidays
category: motivation, how to

Sneaking in Physical Activity during the Busiest Time of the Year

No matter how busy I am all year long, December is even busier. Along with work, family, and maintaining a household, there’s all of the prep and activities for the holidays. Yikes! So, what’s an overly busy person to do? Short bouts! Read Full Post

tags: Weight-Loss, HMR, motivation, exercise, planning, mood, strategies, holidays
category: how to

How to Turn a Bad Day into a Good Week

We’ve all had them. The days that don’t go as planned. The days we forget our lunch, end up shopping while hungry, or find ourselves somehow in the food court. So whether it’s a chocolate cake delivered with good intentions, or the BBQ ribs you just couldn’t pass up... a high-calorie day doesn’t have to ruin your week. Read Full Post

tags: Weight-Loss, HMR, motivation, mood, strategies
category: how to

What Does it Mean to Be “In the Box”?

Being “in the box” in the HMR Program means being on track with your diet, staying on the plan, and not cheating. By staying “in the box” you increase your chances of reaching your goals. It puts the hazy gray world of dieting into crisp black and white. Read Full Post

tags: Weight-Loss, HMR, motivation, in the box, strategies
category: how to

Social Eating, Business Luncheons, & Holiday Meals - EEK!

In Phase 1, it can sometimes appear easier to say, “I just can’t be ‘in the box’ today – it’s a special occasion.” But let’s talk about why it’s important to be “in the box” anyway. Here are some ideas for dealing with “social eating…”   Read Full Post

tags: Weight-Loss, HMR, motivation, in the box, planning, strategies, holidays
category: how to

To Snack or Not To Snack?

How many times have you heard the advice that it is better to eat smaller meals throughout the day instead of 3 meals a day? Eating more frequent meals has been said to help “speed up your metabolism,” decrease your appetite, or increase your energy level. Is this just another diet myth or is there any truth to it? Read Full Post

tags: Weight-Loss, motivation, nutrition
category: motivation

Short Bouts Count

It’s really easy to fall into black and white thinking with physical activity. If you don’t have time for your regular 30-minute routine, you sometimes don’t do any. If this way of thinking kind of sounds like you, I have some good news for you... Read Full Post

tags: Weight-Loss, HMR, motivation, exercise, planning, strategies
category: motivation

I still can’t do a push-up but….

I still can’t do a push-up but… It’s taken 3 years of yoga and practice but I can finally stand on my head. Why does that even matter, you ask? Well, it’s because I set out to do it, and haven’t stopped trying. Setting goals for yourself in different areas of health and fitness gives you something to shoot for and be motivated by. Read Full Post

by jennyb on 06/17/15  

tags: HMR, motivation, exercise
category: motivation

Change is Hard

Transitions have never been easy on me. Whether it’s moving, getting a pet, or having to accommodate after-work activities, I struggle with change. Some sure signs when I’m struggling: the higher-calorie treats become more common, the gym becomes less common, and my pants become a little snugger. And here we go again... Read Full Post

tags: Weight-Loss, HMR, motivation, exercise, mood
category: motivation

Health Outlook: Physical Activity

This “Health Outlook” series looks at how practicing healthy behaviors as young adults can positively impact overall well-being and quality of life long term by making simple, healthy changes to our daily routines. Read Full Post

tags: HMR, motivation, exercise
category: motivation

Health Outlook: Keep Your Fruit Close and Your Veggies Closer

Eating more fruits and veggies helps us maintain or lose weight and ensures we get the nutrients and vitamins we need to protect and fuel our bodies. Here are some benefits of specific fruits and vegetables, as well as some easy ways to get them in—strategies I use every day. Read Full Post

tags: motivation, strategies, nutrition
category: motivation

Health Outlook: The Role of BMI

Not too long ago, I began a series of blogs about what young people can start doing today to improve our health and remain at a low risk for developing heart disease when we reach middle age. In this blog, I will discuss the significance of a healthy BMI. Read Full Post

tags: Weight-Loss, HMR, motivation
category: motivation

Health Outlook: The Effects of Smoking Cigarettes

Many of us would agree smoking is not healthy—but what about occasional smoking, or even using smoking for weight loss or weight maintenance? Read Full Post

tags: Weight-Loss, motivation
category: motivation

The Health Outlook for 20-Somethings

One of my favorite high school coaches used to teach me about living a healthy, long life in one of the most successful ways—role modeling! He was the only coach I had that reminded me daily to stay active. My coach believed very strongly in physical activity as a mode to improve one’s health and prevent diseases. Read Full Post

tags: HMR, motivation, exercise
category: motivation

Eat More 1s, 2s, and 3s To Keep Calories Low and Health High

Eating more 1s–3s lets you eat more food for fewer calories, making it easier to lose or maintain weight. And there are other health benefits to eating more 1s–3s. Look at some of the research that supports the many and varied health benefits of vegetables and fruits. Read Full Post

tags: Weight-Loss, HMR, motivation, strategies, nutrition
category: motivation

Girl about Town: Every Little Bit Counts

We know we need to make the time to get regular exercise – but we’ve all got crazy-busy lives, right? However, nothing helps you feel as good, as energized, and as ready for your day as good ‘ol physical activity. So why do so many of us resist doing it? We feel like we just don’t have the time. Read Full Post

tags: Weight-Loss, HMR, motivation, exercise, strategies
category: how to

Every Day is a Holiday

If you look at the calendar for the next 3-5 months you will find lots of holidays. But people don’t need to have a holiday to have a hard time of it out there in The Gap. Your health and weight are at stake each and every day, not JUST on special occasions. Read Full Post

tags: Weight-Loss, HMR, motivation, in the box, mood, holidays
category: motivation

The Phase 1 ‘Stay In the Box through Year End’ Challenge

During the holidays, you may ask “Do I eat off the diet, or stay ‘in the box?’” Well, staying “in the box” is a virtual guarantee of weight loss and those that don’t will likely struggle. So, here’s the challenge to everyone in Phase 1: Stay “in the box” 100% over the holidays. Here’s how to do that without feeling like you’re depriving yourself. Read Full Post

tags: Weight-Loss, HMR, Recipes, motivation, in the box, planning, strategies, holidays
category: food & recipes, motivation, how to

I Can’t Do a Push-up

It seems so simple. Just get in plank position and lower yourself to the ground and back up again. But, much as I try, I cannot do this basic movement. Read Full Post

tags: motivation, exercise
category: motivation

A Hot Dog for Halloween… and other scary tales

 I’ll just come out and say it. My daughter wants to be a hot dog for Halloween… Read Full Post

tags: HMR, motivation, kids, mommy blog, holidays
category: motivation

From Squirmy to Book-Wormy

Last year, my 9-year-old daughter wrote a letter to the principal of her school, and inspired a change that impacted her entire school… Read Full Post

tags: HMR, motivation, exercise, kids, mommy blog
category: motivation

Are You Waiting for a Weight-Loss Miracle?

When you’re ready to lose weight, start by eating different foods and moving more – a practical approach to weight loss. Focus on how your actual behaviors impact your actual body fat loss. Know that when you stick to healthy behaviors, the results will show on the scale. Read Full Post

tags: Weight-Loss, HMR, motivation
category: motivation

To Dine Out or Not to Dine Out – That is the Question

“Will I ever be able to go to a restaurant again?” Ah, such a complicated question, and an important one too. When a restaurant meal is in the cards, there are several wonderful strategies to ensure that the meal is both pleasurable and healthy, while keeping the calories as low as possible. Read Full Post

tags: HMR, motivation, planning, strategies, travel, holidays
category: motivation

The Daily Battle with the Snooze Button

It has always been a battle between me and the snooze button. Every night I set the alarm early to get up and go to the gym and, come morning, end up hitting the snooze button. And then again. And then again. Although getting in a workout at any time is great, a morning sweat session has many benefits… Read Full Post

tags: Weight-Loss, HMR, motivation, exercise, strategies
category: motivation

The Need for Speed? Or a Healthy Wait?

Wanting to lose weight fast still takes commitment, and then maintaining that weight loss is a process that certainly doesn’t happen overnight. Americans think about making resolutions when in fact a better term might be an evolution. Read Full Post

tags: Weight-Loss, HMR, motivation
category: motivation

On the Road Again: Top Tips for Healthy Travels

Here at HMR, we just got back from our annual trainings in CA and FL. Overall, it’s a great time, but with so much that gets packed into these days, it can be easy to let my healthy routines fall to the wayside and go with the not-so-healthy flow when I’m away from home. But even with a busy schedule, it IS possible to take care of your health when travelling. Read Full Post

tags: HMR, motivation, exercise, planning, strategies, travel
category: how to

Un-learning Theory

The other night my daughter was lamenting the fact that I had to teach a class on a night I normally would be home. I explained to her in terms that a 6-year-old would understand that “Mommy needs to go teach grown-ups how to eat veggies and fruits.” My daughter laughed at the idea that adults would need to be taught something like that. Read Full Post

tags: Weight-Loss, HMR, motivation, kids, mommy blog
category: motivation

Your HEART is in Your Hands!

The American Heart Association’s Go Red For Women campaign raises awareness of heart disease in women and encourages them to make healthy lifestyle changes. This message is close to the “heart” of HMR. Read Full Post

tags: Weight-Loss, HMR, motivation, exercise, mood, nutrition
category: motivation

The Company We Keep

A recent experience with my close group of friends had me reflecting on the importance of having healthy role models in our lives, to inspire us and to support us in living healthy. Read Full Post

tags: motivation, exercise
category: motivation

This Holiday Season Make a Commitment to Yourself!

Waiting for the “right time” to join a weight-loss program could be a clever way to put off doing what needs to be done - making a commitment to your health. Now may actually be the perfect time to put yourself first! Here are some reasons why… Read Full Post

tags: Weight-Loss, HMR, motivation, holidays
category: motivation

Do You Prancercise?

At HMR, we believe that simply “moving your body through space” equals exercise – no special equipment or classes necessary! However, I can’t help but laugh sometimes at the extremes that some people will go to in the name of exercise! Read Full Post

tags: Weight-Loss, motivation, exercise, strategies
category: motivation

The Phase 1 Thanksgiving Challenge

Most people know that breaking a diet, even one time, can drastically reduce weight loss… So, here’s HMR’s challenge to everyone in Phase 1: Stay “in the box” 100% over the long Thanksgiving weekend. Let’s take a look at how you might do that without feeling like you’re depriving yourself. Read Full Post

tags: Weight-Loss, HMR, Recipes, motivation, in the box, planning, strategies, holidays
category: food & recipes, motivation, how to

The Road to Miss Massachusetts

Growing up, I never had to worry about my weight. I was a three-sport athlete and dancer, I did karate and Girl Scouts – basically anything that I could sign up for, I HAD to join. I was constantly on the go and very rarely had a “sit-down” dinner with my family. As a result, I ate a lot of fast food and developed terrible eating habits. Read Full Post

tags: Weight-Loss, HMR, motivation
category: motivation

Empty Nest – Empty Fridge!

After signing the lease for the last of the kids to move into their own apartment (and the college years almost wrapped up too!), I’ve hit what is fondly known as the “empty nest” stage! Can anyone else relate? Is it what you expected? What I don’t think I could have ever expected is that it would change my routine around meals. Read Full Post

tags: HMR, Diet Tools, motivation, mood, strategies, kids, mommy blog
category: how to

Nice Arms Lady

Although my fitness goals have been different over the years, I realize that I always need to be asking myself if what I am doing is really helping me accomplish my weight and fitness goals? Am I bringing my “A-game” or am I bringing my “C+ game” and expecting an “A” anyways? Read Full Post

tags: Weight-Loss, motivation, exercise
category: how to

A Conversation with Jason

Jason Asciola has lost 164 lbs. in the HMR Program in Auburndale, MA. He is now in Phase 2 – still losing some weight and working on maintaining his weight loss.   Read Full Post

tags: Weight-Loss, HMR, motivation, in the box, mood, strategies
category: motivation

Top 5 from the Trenches: Beating the End-of-Summer Blues

You know how the end of summer goes right? One last beach weekend, one last trip to the ice cream or fudge store. Get in one more BBQ before the weather turns cold again. Many of us really struggle during this time of the year... Read Full Post

tags: Weight-Loss, motivation, planning, strategies
category: how to

Teach Your Children Well

Think of the good example you set for your family by eating more fruits and vegetables, using low-calorie meal replacements and exercising routinely. If your kids are younger and you’re wondering if they even notice… well, I’d like to give you confidence that they do. Here is an example that convinced me. Read Full Post

tags: motivation, kids, mommy blog, nutrition
category: motivation

Talking Calories with the Kids

Trying to teach about good nutrition while not obsessing about weight and body image has been paramount for us in raising our children. We want them to be knowledgeable without being caught up with every little detail. Read Full Post

tags: HMR, motivation, kids, mommy blog, nutrition
category: motivation

Can You Reset Your Metabolism?

There are many myths in the area of weight management but perhaps none as daunting as the “set-point”. According to this theory, each person has a set, pre-determined weight and body fat to which his or her body naturally gravitates. Essentially, this theory says that your metabolism adjusts itself to maintain a weight at which it is comfortable. Read Full Post

tags: Weight-Loss, motivation, exercise
category: motivation

Girl About Town: Drinks After Work?

  Hello friends! If you’re like me, you’ve always got something going on – work events, hanging out with friends, family gatherings… the list goes on and on. So fitting in time to exercise, when I’ve got a jam-packed day of LIFE, or trying to manage my food calories when I’m going to the 3rd birthday pa... Read Full Post

tags: motivation, planning, mood, strategies
category: how to

No Longer Black and White!

I am a person who sees things as black and white, and that attitude carries over into my diet. Being regimented like this was very helpful while I was dieting in Phase 1. The problem came when I had reached my goal and no longer had to officially diet. I was either “eating healthy” or “eating whatever I wanted.” Read Full Post

tags: Weight-Loss, motivation, mood, strategies
category: how to

Finding My Path to Good Health

I was always delaying the start of my diet. “Monday is the best day to start.” “After the holiday is the best time to start.” “The first day of the month is the ideal day to start.” It was a never-ending cycle. Read Full Post

tags: Weight-Loss, HMR, motivation
category: motivation

Oh Hey! I Just Ran My First 5k!

Last weekend, I ran my first 5k – and it was SO MUCH FUN! Running has been something I’ve been trying to turn into a regular thing for a long time, but until recently, it just never stuck. Here’s what I did to keep on keeping on… Read Full Post

tags: HMR, motivation, exercise
category: how to

Introducing the 2013 HMR Triple Imperative Challenge

The days are getting longer… the weather’s getting warmer… the birds are singing. Looks like it’s that time of year again for… The HMR Triple Imperative® (TI) Challenge! If you already participate in a Phase 2 class, you’re probably already hearing about the Challenge. If not, read on for some background and to learn how you can get involved. Read Full Post

tags: HMR, motivation, planning, strategies
category: motivation, how to

My Child Might Be Overweight

During my daughter’s physical recently, her doctor let me know that (like me at the same age) she is dangerously close to being overweight. I felt like in some ways I was projecting the painful feelings of being overweight as a child onto her. But I decided it didn’t have to be that way. It could be different for her. Read Full Post

tags: Weight-Loss, HMR, motivation, kids, mommy blog
category: motivation

This Valentine’s Day, Love Your Own Sweet Heart!

Celebrate Valentine’s Day this year by making some crucial lifestyle changes that will have a huge impact on your heart health. Why not make this the year you commit to loving your own sweet heart? Read Full Post

tags: Weight-Loss, HMR, motivation, holidays
category: how to

The #1 Killer of American Women Has US Seeing RED

Do you know that heart disease is the number one cause of death among American women? Did you know that one of every three American women will develop heart disease or that heart disease claims the lives of more women than all cancers combined? Did you also know most heart disease can be prevented and reversed by lifestyle change? Read Full Post

tags: motivation
category: motivation

New Year, New You: Change YOUR World

For many of us, taking on the challenge of losing weight can set us apart from the crowd. While everyone else is eating bagels, we drink our shakes. Making healthy lifestyle changes often means we have to let go of old habits as we make room for the new. But why go it alone? Read Full Post

tags: Weight-Loss, motivation
category: how to

PA Your Way Out of a Hard Day!

One recent morning I woke up feeling completely tired and overwhelmed with what was on my plate for the day, and the thought hit me that, because of how stressed out I am, I could maybe… just…. um… skip the gym today (just today) and give myself a little break. Then the guilt set in. Here’s what I did to turn my stressful day around! Read Full Post

tags: Weight-Loss, motivation, exercise, mood, mommy blog
category: motivation

How to Have a Healthy Holiday Season

We’re in the thick of the holiday season and the temptation to blow off healthy habits is lurking around every corner. So here are my top 5 strategies for keeping healthy behaviors in place through the holidays. I hope these will help you keep pushing into your stretch zone, while the rest of America is having eggnog and fruitcake! Read Full Post

tags: HMR, motivation, planning, strategies, kids, holidays
category: motivation, how to

The Cookie Swap Disaster Averted

Even just one event can undo a lot of hard work on your calorie management. But saying “no” is not always so easy – it can feel pretty depriving, especially during the holidays. So hopefully this story provides some moral support for any of you who are struggling with decisions to indulge during the holidays. Read Full Post

tags: motivation, holidays
category: motivation

Are You Planning to Stay “In the Box” on Thanksgiving?

Been to the HMR Forums Lately? There’s something really great going on over there! With Thanksgiving fast approaching, people are using the Weight-loss Forum to reinforce their commitment to stay “in the box” and keep losing weight. Read Full Post

tags: Weight-Loss, HMR, motivation, in the box, planning, holidays
category: food & recipes, motivation, how to

Challenging Yourself

Don’t let the end of the year be a good reason to wait to set fitness goals. Every bit of physical activity counts and can improve your health as well as your weight. In fact, it is believed that physical activity is the #1 behavior we can adopt to protect our health. Read Full Post

tags: Weight-Loss, motivation, exercise, planning, holidays
category: motivation

The Workout Program that Everyone’s Talking About

“WOD;” “Cash Out;” “Fight Gone Bad;” “Tabata This;” “Benchmark Girls and Guys Workouts.” If this terminology sounds familiar to you, you are probably already part of the CrossFit® workout sensation that is a nationwide hit. These classes are available all over the country and much like HMR, they have a language all their own. Read Full Post

tags: Weight-Loss, motivation, exercise
category: motivation

In Awe of YOU: Kudos to All in the HMR Success Story Contest!

When HMR decided to run this online contest, we had no idea what kind of response we’d get. We know people are extremely busy, and we wondered if many people would take the time to write and submit a story about their personal weight-loss journey. We never expected to see so many stories that were so well written… and inspiring… and hopeful. Read Full Post

tags: Weight-Loss, HMR, motivation
category: motivation

Inspired by the Olympics

I am so excited for the upcoming Olympics. I’ve noticed that each year as the Boston Marathon approaches, there are more runners out and about (or maybe I just pay more attention to them). That got me thinking about how motivating the Olympics could be for physical activity. Read Full Post

tags: motivation, exercise, kids, mommy blog
category: how to

Helping Children CATCH Good Nutrition

Earlier this year, Kim Gambardella wrote about her children’s 5-2-1-0 Let’s Go! program in Maine. It got me thinking about some of the programs my own community’s schools might be using to bring more attention to childhood obesity and encouraging the children in our schools here in MA to eat healthier and be more active. Read Full Post

tags: motivation, kids, mommy blog, nutrition
category: motivation

5-2-1-0: Race to the Point

This year was the 2nd Annual Race to the Point 5K and Kids Fun Run. It’s an event that my whole family was looking forward to participating in again. Unlike some of the bigger races that can be overwhelming for the kids, this is one that takes place at their school with all their friends! Read Full Post

tags: motivation, exercise, kids, mommy blog
category: motivation

Scrumptious Health Food

My daughter asks me questions about everything and often stumps me! (i.e. How do mean people become mean? Why are there two pronunciations for the word read even though it’s the same letters?) But, nothing gave me pause more than when she asked me “Mommy, if healthy food is so good for you than why does unhealthy food taste so much better?” Read Full Post

tags: motivation, kids, mommy blog
category: motivation

Must-See Documentary: The Weight of the Nation

Have you heard about the HBO documentary series “The Weight of the Nation?” It is a 4-part series that looks to uncover the real issues behind the obesity epidemic, including: causes, health implications, costs, and potential strategies for prevention. Read Full Post

tags: Weight-Loss, motivation
category: motivation

My Gym Dilemma Continues

A few months ago, in an attempt to save a little money, I joined a less expensive gym. Unfortunately, at my new gym, there aren’t as many options for classes and for me, with group exercise classes, I feel like I’m getting a “more intense” workout that includes all the major muscle groups and is actually fun! Read Full Post

tags: motivation, exercise, planning, strategies
category: how to

5-2-1-0: Jump Rope for Heart

Many people don’t realize that the roots of cardiovascular disease in adults often begin in our childhood. So recently, a fundraiser held at my daughter’s school for the American Heart Association called Jump Rope for Heart gave me the chance to talk to my kids about why it’s important to eat healthy foods & stay active. Read Full Post

tags: motivation, exercise, kids, mommy blog
category: motivation

Is Boston Up to the Challenge?

The city of Boston has been challenged! Although this time it isn’t one of our typical foes, like the British or the NY Yankees. This time, the gauntlet has been thrown down by the Boston Public Health Commission and the Mayor. We have been challenged to lose ONE MILLION POUNDS and walk/run/hop/skip/crawl TEN MILLION MILES in the next year! Read Full Post

tags: Weight-Loss, HMR, motivation, exercise
category: motivation

From the Classroom: Results of the Triple Imperative Challenge

In the US today, dieting is down – big time. It’s a paradox: on one hand more Americans are overweight than ever before, but on the other hand, according a recent major survey on the health habits of Americans, concern about weight and weight loss are at an all-time low. Wow. Welcome to The Gap™. Read Full Post

tags: HMR, motivation, exercise
category: how to

Are You Ready for a PUSH?

Here’s a question for YOU: are you happy with your current weight and level of fitness? Are there healthy behaviors and strategies from the past that have fallen out of your routine? If so, is it time to take on a “push” to build more momentum around your health behaviors? Read Full Post

tags: Weight-Loss, HMR, motivation, exercise, planning
category: motivation

Is it Really More Expensive to Eat Healthy?

How often have you heard people say they choose fast food because it is less expensive than healthier foods? How much data is there to support that claim? The answer – not much! It is possible to eat healthy foods without adding on extra costs. If you are trying to cut costs, here are some practical ways to keep food costs down… Read Full Post

tags: motivation, money, strategies, nutrition
category: motivation

Jackson’s Drawing

An alternative title to this blog could have been: Healthy vs. Unhealthy Foods: Are my children listening? Read on to know more… Read Full Post

tags: motivation, kids, mommy blog, nutrition
category: motivation

Dixie Dog and My Workout Rut

Have you ever had a life change that completely disrupted your routine? Whether it’s moving to a new home, caring for a sick relative, or, in my case, the addition of a 4-legged family member, major life changes can be a huge blow to your regular workout routine. Read Full Post

tags: Weight-Loss, motivation, exercise, planning, strategies
category: how to

5-2-1-0 Let’s Go! The Mileage Club

Have you ever heard of a Mileage Club Toe Token? Well, if you are a primary school student in my town, you are working very hard every week to keep earning them - in all different colors. I recently blogged about some of the “5-2-1-0 Let’s Go!” initiatives that my town is doing, and I have to say, Mileage Club is one of my personal favorites. Read Full Post

tags: motivation, exercise, kids, mommy blog
category: motivation

March is National Nutrition Month

March can be such a challenging month, weather-wise. At least in the northeast, it truly can come in like a lion and go out like a lamb. The cold and gloom of still-wintery weather can lead to hibernation from healthy behaviors. So what can you do to reverse this? Read Full Post

tags: Weight-Loss, HMR, Diet Tools, motivation, strategies, nutrition
category: motivation

The 78-year-old Titan

Most of us seek out role models in our personal and professional lives to guide us and inspire us to be our best. However, when it comes to health and weight, most people have very few healthy role models in their lives. Read Full Post

tags: motivation, exercise, kids, mommy blog
category: motivation

Family Matters: Being Active Together

One of the resolutions I made this year is to be more active with my family - particularly with my 7-year-old daughter. The troubling headlines about childhood obesity do not paint a pretty picture. According to the CDC- approximately 17%, or 12.5 million, children and adolescents aged 2-19 are obese. Read Full Post

tags: motivation, exercise, strategies, kids, mommy blog
category: motivation

5-2-1-0: Eating through the Rainbow

Eating through the Rainbow…what a fun way to inspire kids to eat different colors of fruits and vegetables! As part of the 5-2-1-0 program that I recently blogged about, my daughter’s primary school, along with the School Nutrition Program, participated in this 5-2-1-0 activity: Eating through the Rainbow. Read Full Post

tags: motivation, strategies, kids, mommy blog, nutrition
category: motivation

Working Out in Winter Months

I’ve previously written about working out with my kids in tow. In thinking about exercise recently, I’ve come to realize that I rely on the outdoors, and more specifically on good weather, for most of it. Living in the Northeast with cold, icy winter weather makes me realize that I’m going to need to do some adjusting as it pertains to my regular exercise routine. Read Full Post

tags: motivation, exercise, strategies, kids, mommy blog
category: how to

New Year’s Resolutions: Useful or Useless?

Over dinner with a friend, we began discussing New Year’s resolutions, which led to a debate on whether they were useful or useless. “They are worthless!” he exclaimed, “No one ever keeps them, and then people feel like failures!” Of course not everyone follows through with a New Year’s resolution, I thought, but they are definitely not useless. Read Full Post

tags: Weight-Loss, Diet Tools, motivation, planning, mood, strategies, holidays
category: how to

After-School Snack of Champions

With the influence of HMR on one shoulder and a gourmet chef on the other, I try to make my kids after-school snacks that are fun, delicious AND healthy. Read Full Post

tags: Weight-Loss, HMR, Recipes, Diet Tools, motivation, mood, strategies, kids, mommy blog, nutrition
category: how to

The Childhood Obesity Dilemma

It’s all over the news – the escalating weight problems of our youth. Medical communities, the federal government, and the First Lady are all talking about what is causing childhood obesity and what we need to do about it. Read Full Post

tags: Weight-Loss, motivation, mood, kids, nutrition
category: motivation

No Time for Morning Exercise?

No time for morning exercise right? Or at least that used to be the case. As the kids have gone, so have my excuses. I’ve learned that there are advantages to staying on the same morning schedule that used to be my norm when the kids were home, and using that time to exercise. But the reality is that it can be easy to talk myself out of it. Read Full Post

tags: Weight-Loss, motivation, exercise, planning, mood, strategies, kids, mommy blog
category: how to

How to Pick a Diet

So you’ve made weight loss a priority for the New Year. But this time you want to make sure you actually have a chance of success. Sound familiar? In fact, studies have shown that 82.5% of people pick a diet that is virtually guaranteed to fail. Weight loss can be successful, however, if you know what factors are important to consider. Read Full Post

tags: Weight-Loss, Diet Tools, motivation, planning, strategies, nutrition
category: motivation

Healthy Hanukkah Helpings

Unlike other Jewish holidays, such as Rosh Hashana, where apples and honey are the most recognized food of the holiday or Passover, where bitter herbs, eggs and harroset play a prominent role on the plate – Hanukkah is all about The Gap. Here are some Decision-Free and Healthy Solutions/Phase 2 ideas for a low-cal, healthy Hanukkah celebration. Read Full Post

tags: Weight-Loss, HMR, Recipes, Diet Tools, motivation, in the box, planning, mood, holidays
category: food & recipes

Banishing the Baking Blues

This time of year, it is so fun to be in the kitchen with my children creating cookie masterpieces! However I also struggle with having baked goods in the house as I could easily eat a lot of calories in baked goods several times a day. This has been a dilemma for me until I found some recipes for baking things that are not meant to be eaten. Read Full Post

tags: Weight-Loss, Diet Tools, motivation, mood, strategies, kids, mommy blog, holidays
category: motivation

Training for White Rock

If you read my last blog, you know I am in the process of recovering from a foot injury AND training for a half marathon. As I’ve trained for this, I have run countless miles, done cross training and conditioning…. and the big question is…. will all of my hard work pay off? Coming back from an injury just isn’t as easy as I thought it would be. Read Full Post

tags: motivation, exercise, mood
category: motivation

My Winter CSA Share

In a previous blog I waxed poetic about the benefits of having a CSA share. But did you know that a CSA share doesn’t have to just be for spring, summer or fall? Yes, there are also winter shares, and shares that go year round. Read Full Post

tags: Recipes, Diet Tools, motivation, money, strategies, kids, mommy blog, nutrition
category: motivation

The Kids are Back in Town

Ah, the joys of a visit from the kids! I look forward to the stories of friends, classes, life decisions and just the chance to catch up. However, along with the pleasures of bringing the babes back into the nest, comes the challenge of having to blow up the “I can do what I want on my timelines” routine. Read Full Post

tags: motivation, exercise, strategies, kids, mommy blog
category: how to

Are You Planning to Stay “In the Box” on Thanksgiving?

Been to the HMR Forums Lately? There’s something really great going on over there! With Thanksgiving fast approaching, people are using the Weight-loss Forum to reinforce their commitment to stay “in the box” and keep losing weight. Read Full Post

tags: Weight-Loss, HMR, motivation, in the box, planning, mood, strategies, holidays
category: how to

Wondering How to Make Sense Out of Health Information on the Internet?

As a researcher, I find the Internet to be an invaluable tool to research a health-related question. If you know where to look, you can find almost anything. But, sometimes the vast amount of information available on the Internet can be overwhelming. How do you distinguish between sites that contain reputable information and those that do not? Read Full Post

tags: motivation, nutrition
category: motivation

Starting Over: How an Injury Brought My Exercise to a Whole New Level

December 23rd, 2010…a date that will be in my memory forever. It was the day I tore my Lis Franc joint in my foot – an almost guaranteed career-ending injury for most professional athletes – and an injury that would forever change my physical activity. Read Full Post

tags: Weight-Loss, motivation, exercise, mood, strategies
category: motivation

Yoga with Irene

Imagine you’re stuck in a small log cabin in Vermont with 3 young children while Hurricane Irene is storming outside! I know what you’re thinking – how fun! A day filled with baking bread and crazy art projects! Not so much. That's where we rode out the storm, and my husband and I pulled out all the tricks for what to do on a rainy day. Read Full Post

tags: Weight-Loss, motivation, exercise, mood, strategies, kids, mommy blog
category: motivation

Girl about Town: Party Down at the Pot Luck

This past week, my lovely friend Caroline celebrated her birthday and I managed to whoop it up with the b-day girl without breaking the calorie bank. Here’s how it all went down… Read Full Post

tags: Recipes, motivation, planning, mood, strategies
category: how to

Are School Lunches Getting Healthier?

Just in time for back to school, there’s a controversy brewing over a proposed rule in the National School Lunch Program. Read Full Post

tags: motivation, kids
category: motivation

Farm Fresh, Any Time of Year

As I’ve mentioned in a previous blog, we belong to a CSA (Community Supported Agriculture) for vegetables and fruits. We have done both summer and winter shares and I have gotten pretty good at finding new recipes to use up these fresh goodies. Read Full Post

tags: Diet Tools, motivation, planning, strategies, kids, mommy blog
category: how to

Yo-yo Dieting: Harmful or Harmless?

Let’s face it – gaining and losing weight is a fact of life. Sometimes it’s just a few pounds here and there but, at other times, it can be even more significant amounts of weight. Commonly referred to as “yo-yo dieting,” one question that often comes up is whether losing and then regaining weight is harmful. Read Full Post

tags: Weight-Loss, motivation
category: motivation

Kids and Kabobs

I recently decided to introduce vegetable kabobs to my kids since food on skewers is so interesting to little children. I mean really, who doesn’t like food on a stick? Read Full Post

tags: Weight-Loss, Recipes, Diet Tools, motivation, in the box, mood, strategies, kids, mommy blog
category: how to

Veggies Undercover

Several years ago, there was a raging debate over the wisdom of hiding pureed vegetables or fruits in children’s food. Parents with picky eaters were at the forefront of this movement. They reasoned that since vegetables and fruits are so important for good health, it was okay to get this nutrition into their children in whatever way they could. Read Full Post

tags: Diet Tools, motivation, strategies, kids
category: motivation

Looking for Straight Talk about Nutrition?

If you’re confused, you’re not alone. Many people have shared with me over the years that nutrition can be a confusing or boring topic. With so many mixed messages in the media, it can be hard to navigate around the facts. Read Full Post

tags: Weight-Loss, motivation, nutrition
category: motivation

The Good, The Bad, and the Ugly… of working out with kids in tow

I often find myself wondering “what was I thinking?” when I’m in the middle of a “workout” and I’ve tried to bring the kids along or, even harder, include or involve them. That’s when I started thinking about the pros and cons. Read Full Post

tags: Weight-Loss, motivation, exercise, planning, strategies, kids, mommy blog
category: how to

Girl About Town: Putting Your Best Foot Forward

One of the ways I make sure I get some exercise almost every day is that I am a bona fide walker. My commute to work has a mile-and-a-half built in each way, my neighborhood has some great walking routes that I frequently explore, and when I’m in town, I run errands by walking from place to place. Read Full Post

tags: motivation, exercise, planning, mood, strategies
category: how to

CSA Share, How Do I Love Thee?

CSA Share, how do I love thee, let me count the ways: I love the bounty of fresh vegetables and fruits you provide. I love the new vegetables we have never tried that push us to try something new. I love the interest you pique in my children when they see interesting shapes and colors among the produce. Read Full Post

tags: Diet Tools, motivation, planning, strategies, kids, mommy blog
category: motivation