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  • 2016_10_17

Are You the King or Queen of Delay… Tomorrow is Another Day


The top of my dryer is the most valuable real estate in my home. I have kept my cholesterol numbers there, a list of the next books I need to buy or obtain from the library, my grocery list, food ads, and Macy’s coupons. For years (at least four) I had a big envelope on the dryer. I had to take the envelope off the dryer to fold the clothes. Then, put the envelope back on the dryer. Back and forth. Back and forth. And, I do loads of wash a week. (I love talking about stain removal).

Do you have something that bugs the heck out of you but you just don’t get to it like my envelope. The envelope contained 4 pages of paperwork needed for our will. When Brett turned 18 and I had been doing the “will washer dryer dance” for 4 years. Brett goes to college and I am still dancing away in the laundry room worrying, “Gotta do a will. Gotta do a will!” The week I turned 50 I thought ENOUGH! That week, Gary, and I attended a Community Ed class for a will and a living will. Done. Relief! Life goes on, and for the last year or so I have been worrying about social security. Should I wait until I am 70 for more bucks or start at 66 and 2 months? I checked this toleration off our list as last night we attended a workshop on Social Security presented by Eden Prairie Community Ed. Relief!

I have had clients tell me they are professional procrastinators. I understand as I can also be the Queen of Delay. We did not realize how lucky we were when the kids were home and they were our little servants. They did lots of chores including emptying the dishwasher. One night, as empty nesters, after dinner we had to empty the dishwasher before we could load it. Goodness! The next week I realized the dishwasher needed to be emptied again. I actually spent 7 hours reminding myself, “Chere you better empty the dishwasher before dinner.” I finally did. It only took 4 minutes. Now I time stuff that I need to do. Sounds pretty funny but we do manage what we measure!



We all procrastinate. For some it is infrequent, for others it appears daily. Why do we procrastinate? I think the giant to do list and overwhelm is the biggest reason. We feel stressed out, or stuck and just can’t focus our energy so we jump from one task to the next all day. Multitasking is the biggest enemy of our energy and yet some people use it every day. Those are the professional procrastinators.

Many people focus on perfection. I will wait to do this until I can do it perfectly. As Mark LeBlanc likes to say, “Done is better than perfect!” Done! Memorize those magic words. Sometimes we procrastinate because of fear. It can be fear of taking a risk, fear of failure or success. Fear can lead some people into procrastinating as they believe doing nothing is better than taking action and possibly risking failure.



Dump perfection. Give yourself credit for effort, not perfection.

◊ Keep only the stuff you treasure and use. Just because someone close to you gave you something does not mean you need to keep it. Take a photo and give it to someone who needs it or will treasure it more.

◊ Plan. Create space in your day to stay in charge. I have a client who sets her timer every day for 9 minutes to organize her home. Have a reserve of time in your schedule because things often take longer than we think.

◊ Energy. Know your energy highs and lows on work days and non-work days. Schedule your to do list when your energy is highest or for your most difficult task.

◊ Shoulds. Notice your to do list. If it is full of “shoulds,” like “I should volunteer for…” it is often full of obligations, duties and big time guilt. Your shoulds may be holding you back from what you want. Wants are more fun than shoulds!


As Rita Emmett explains in her book, The Procrastinator’s Handbook,

Nobody nowhere has a life filled with pleasantness, totally devoid of unpleasantness…so accept the fact that if you want to be a functioning human being, you will be stuck doing some miserable boring tasks. What do you do then? You first need to start with a change in attitude. No more whining and complaining! Instead, say to yourself: “OK I hate doing ____ but I hate the stress of NOT doing it even more!

Remember inaction takes more energy than action. Better get busy. I’m here for you as I am pretty good at knowing how to procrastinate but even better at checking stuff off your list.

We can’t wait to hear what has helped your procrastination.

Photo curtesy of flickr – ffaalumni.

Chocolate Avocado Pudding


Lynda is always looking for good recipes to help her clients heal their gut while staying highly nourished. This recipe is a rich, creamy and delicious dessert that is also packed with good nutrition!


  • 2 very ripe avocados
  • ¼ cup pure maple syrup (not the high fructose corn syrup – pseudo maple)
  • 1/3 cup cocoa powder
  • 3 TB extra virgin olive oil
  • 1 ½ tsp vanilla extract
  • ½ tsp. chia seeds


Combine all ingredients in a blender and blend until smooth and silky. You might need to stop the blender and mix with a spoon to make the blending easier. Refrigerate about 30 minutes before serving to allow pudding to thicken. Mix in chopped almonds, walnuts or pistachios or frozen or fresh berries before serving. Recipe is adapted from The Iron You.


Lynda Enright MS, RDN, LD, CLT is your Gut Healing Coach. She is a registered dietitian nutritionist who focuses on helping you to heal your gut so you CAN lose weight, end digestive upset and brain fog, and feel great again. Because Lynda also struggled with feeling well and improved her health with the right nutrition for her, she is passionate about helping each client feel their very best every day.

She knows there is no one-size-fits-all for good health. Each person is unique!



Lynda and her family at the University of Wisconsin – Eau Claire where Lynda studied business before finding her passion for nutrition!

When she is not working you may find her on the sidelines at one of her three kid’s soccer games or biking or walking around the beautiful Minneapolis lakes.

You can subscribe to her monthly e-newsletter which features tips for improving your gut health and simply incorporating healthy eating into your life.


National Dessert Day Favs From Registered Dietitian Nutritionists

You are in luck. Time to celebrate National Dessert Day!

Did you know the top five desserts in order are cake, ice cream, cupcakes, cookies and pie?

Check out these RD approved go-to favorite desserts! And don’t forget to celebrate by eating dessert for dinner at least once this month!

Is Steph boring? NO!! Everyone loves chocolate chip cookies!

Steph Saullo, MS, RD, LDN

Chocolate chip cookies (it’s gotta be a solid, crispy on the outside, soft on the inside-buttery-with-the-right-amount-of-salt-and-not-too-sweet-chocolate-chip cookie)

Really cookies in general, are my favorite, especially cookies (Italian cookies) at Christmas time. They just bring back memories of big Christmases with my entire family when my grandparents were still around. All the grandchildren would be running around the house driving everyone crazy. It was fantastic. @StephSaullo



Lynda Enright MS, RDN, LD, CLT

Chocolate Avocado Chia Pudding

  • 2 very ripe avocados
  • 1/4 cup maple syrup
  • 1/3 cup cocoa powder
  • 3 tbsp extra virgin olive oil
  • 2 tsp vanilla extract
  • 1/2 tsp chia seeds                                                                     

Combine all ingredients in a blender and blend until smooth and silky. You might need to stop the blender and mix with a spoon to make the blending easier. Put in a bowl and refrigerate for at least 30 minutes before serving (this allows the chia to thicken). Optional: Sprinkle with chopped almonds or walnuts or mix in fresh or frozen and thawed cherries or strawberries. Serves 6. Recipe adapted from here. @lyndaenright



Stephanie Dunne, MS, RD, CDN

I have two healthy dessert recipes that are go to’s for me. The first is if I just want to make dessert for myself: 8 oz of coconut milk, 5 oz of frozen pineapple and a handful of arugula mixed up in a blender (with additional water as needed for desired thickness). It tastes like a Pina colada, but with a peppery kick from the arugula. Plus, even though it’s a treat, I’m getting healthy fats and lots of nutrients.

My second is if I am cooking for more than just me! I will slice pears into 8 pieces and saute them in butter until golden brown on the sides. (This works best over med-low heat so you don’t burn the edges before the center of each piece gets soft.) Then, after cooling slightly, I will top them with a dollop of real whipped cream (no sugar added!), a tablespoon of toasted almond slivers and, if I’m really craving something sweet, a little drizzle of raw honey (but usually it doesn’t need it). Each pear makes 2 servings and it’s easy to scale this up for a dinner party, depending on the size of your skillet! @nutritionqed


Allison L Boyd, RDN, CYT, CDE 

I love chocolate for dessert! Chocolate cake, chocolate ice cream, chocolate truffles!



Amy Gorin, MS, RDN

I love these Almond Pistachio Cocoa Bites. They’re not only delicious, they’re also full of good-for-you healthy fats, protein, and fiber that’ll help keep you full ‘till bedtime. @amygorin



Alexandra Larson, MS, RDN, LD

I love angel food cake with strawberries and homemade real whipped cream. I have always loved how light, sweet and fluffy angel food cake is, and top it with homemade whipped cream and fresh strawberries… It’s simple and perfect. @AlexLarsonRD



Naomi May, MS, RDN, LD

I have a sweet tooth. I admit it, so I am always looking at options that will not cause my blood sugar to go too crazy when I eat it, but still deliver that “sweetness” I am craving. This cake is so easy to make and so delicious and all the ingredients are wholesome. A little really goes a long way. I hope it meets your chocolate cake craving too! @NaomiMayRDN

Decadent Flourless Chocolate Cake

  • 3 – 4 ounces unsweetened baking chocolate
  • 4 whole eggs
  • ½ cup butter or coconut oil
  • ¼ cup cocoa powder
  • ¾ cup maple syrup

Preheat oven to 375F, and grease an 8″ spring-form pan or 9” pie plate with coconut oil or butter.

Melt the unsweetened baking chocolate and butter together, stirring until completely smooth. I like to use a double-boiler, but a pan directly on the stove (use very low heat) or melting in the oven in an oven-safe bowl for about 4-5 minutes also should work.)

Combine the melted chocolate/butter with maple syrup and then add the cocoa powder and eggs, stirring continually, and whisk well until a smooth batter forms. (Make sure the chocolate/butter mix is not too hot or it could “cook” the eggs. This is why I like to add the maple syrup fast and make sure the chocolate mixture is off the heat.) Pour the batter into the greased pan.

Bake at 375F° for 20-25 minutes, until the center looks firm. Allow to cool in the pan for 15 minutes, then remove the sides if using a spring form pan and allow to cool completely before serving. Delicious served as is or topped with raspberries! Recipe adapted from here.



Elizabeth Shaw MS RDN LDN

It’s hard to choose since I am an EOD (equal opportunity desserter), however I am a sucker for a donut! I love cake donuts, heated, at night with a cool glass of milk. But, since I am also a simpleswapper, I love to oven bake these Chocolate Peanut Brittle Donuts at home! Buying a donut pan was the best investment I’ve ever made! @shawsimpleswaps



Jill Merkel MS, RD, CSSD

I love pumpkin! Here is a 3 ingredient super simple pumpkin cookie recipe!

  • 1 15oz. can pumpkin puree
  • 1 18oz. box spice cake mix
  • 1 12oz. package chocolate chips

Mix everything together and drop onto cookie sheet. Bake at 350 degrees for 15-18 minutes.

They are kind of like a mix between cookies and cake and they are so good! @RunEatSnap



Sharon Lehrman, MPH, RDN, LD

Here’s one of my favorites for fall. I like it because it is so easy, the smell of cinnamon when it’s cooking is tantalizing, and everyone loves it. If anyone has a nut allergy they use a different nut or substitute sunflower seeds instead.

Apples, Cranberries, and Raisins with Vanilla Frozen Yogurt

  • ¼ cup dried cranberries
  • ¼ cup raisins
  • 1/3 cup coarsely chopped toasted walnuts
  • ¼ cup packed brown sugar
  • ½ cup orange juice
  • 1 tsp. cinnamon
  • 5 Gala, McIntosh or Haralson Apples, cored and chopped . (leave peels on if you buy organic)
  • ½ of an orange, peeled and chopped (membranes removed)

Combine all ingredients except the oranges in a large microwave-safe dish. Microwave on high for 15-20 minutes or until apples are soft, stirring occasionally (cover for half the cooking time). Stir in the chopped oranges.  Cool slightly, divide among 6 dishes, and top each with ¼ cup vanilla nonfat frozen yogurt. Serves 6



Dana Eshelman, RD

I am a chocoholic!! I love making plain Greek yogurt with dark cocoa baking powder and a dash of cinnamon for dessert. It is a must-try!   @dana_esh



Kelly R. Jones MS, RD, CSSD, LDN

I love chocolate chip cookies, especially when they are right out of the oven and soft in the middle but a little crispy on the outside. Growing up, I would always bake with my Grandmother when I went to her house, and more often than not we would make oatmeal chocolate chip cookies. I think I still love cookies over other desserts because of those memories but also because of the taste and texture. Not much beats melted chocolate chips for me!   @eatreallivewell



Beth Klos, RD, LDN, CDE

My favorite dessert is fresh apples, sliced, peeled, and sprinkled with cinnamon, nutmeg and other spices to taste.  Maybe add a clove or two and some raisins.  I like them poached, or for a quicker option, cooked thoroughly in the microwave.  For a topping, birch or maple syrups work well for extra sweetness.  A little brandy can be fun, too, and make it seem decadent.  The finished product reminds me of apple pie filling, so delicious when the apples are soft and warm!  It tastes like the best of fall. 

Hope you enjoyed these fav desserts. What are your favorite desserts? We can’t wait to hear!


5 Belief Success Formulas  


How do you define success for yourself? How will you know when you attain it?

Hope these formulas give you joy which leads to your success.

Gratitude + Grace = Compassion

Efficiency + Effectiveness = Productivity

Consistent Savings + Time = Retirement Fund and Fun

Self – respect + Self Care = Self-Esteem

My Beliefs + My Habits = My Life

If success is not on your own terms – if it looks good to the world but does not feel good in your own heart – it is no success at all. — Anna Quindlen

What is your success formula?


What’s the Buzz With Chocolate Milk?

Happy National Chocolate Milk Day Everyone!


Yup, I chugged down three glasses of chocolate milk at the Minnesota State Fair.

Chocolate milk is of my most favorite foods. Ever! Since I can remember I recall chugging down glass after glass of chocolate milk with my brother and sisters.  Craving sweets? Drink a glass of chocolate milk. With 9 essential nutrients and 8 grams of protein per glass it will fill you up not out.

3 More Reasons Why I Love Chocolate Milk

Flavored & Chocolate Milk Help Kids Get Their Nutrition and Maintain a Healthy Weight.

Studies have shown that kids who drink flavored milk meet more of their nutrient needs; do not consume more added sugar, fat or calories; and are not heavier than non-milk drinkers. Low fat chocolate milk is the most popular milk choice in schools. Did you know kids drink less milk (and get fewer nutrients) if it’s taken away?

Researchers studied more than 46,000 children and found kids who consumed the most milk and dairy products were 38% less likely to be overweight or obese compared to children who ate the least. And, with each extra daily serving of milk and milk products, children had a 13% lower chance of being overweight or obese. Those are big statistics.

Chocolate Milk is a Great Workout Recovery Drink.

Compared to plain milk, water, or most sports drinks, it has double the carbohydrate and protein content, perfect for replenishing athlete’s tired muscles. Chocolate milk’s high water content replaces fluids lost as sweat, preventing dehydration. It has a nutritional bonus of calcium with just a little sodium and sugar — nutrition that helps recovering athletes retain water and regain energy. Calcium is often lacking in an athlete’s diet. Bonus!

Chocolate milk is high in calcium.

Milk is the number one food source of calcium (and vitamin D) in the American diet (based on what people are actually eating) in both adults and children. Milk provides 300 milligrams per 8 ounce serving. Calcium absorption from milk is higher than from some non-dairy foods that contain smaller amounts of calcium. For example, only 5 percent of the calcium in spinach is absorbed and usable by the body, while 28 percent of the calcium in milk is absorbed.


Don’t wait for the next State Fair, next time you go grocery shopping, grab some chocolate milk. Your body will thank you! What are your chocolate milk habits? We can’t wait to hear


Five Tips to Celebrate Family Meals Month


September, Family Meals Month is a good time to set a successful dinner table especially in the fall with hectic family schedules. I asked Barbara Baron, RDN a healthy eating consultant and a Family Meals Dietitian for some tips to help you put some healthy foods on the table in no time at all.  

Barbara’s Five Family Meal Saving Secrets!

Be Flexible. 

Adapt meals to the way you and your family live, but make it healthy! If you work late and need to get your children off the bus to a game or practice, plan ahead so you can sit and eat before or grab a satisfying snack (string cheese and a fruit) to hold you over until you get home and eat a meal together sitting (not standing) together at the table!


Cooking Together!


Cook Together. Eat Together Stick together.

Good memories start in the kitchen preparing the food. Get family (or friends) of all ages to help. Peeling, chopping, washing teach basic cooking skills. Setting a “proper” table can help start good table manners; and just gathering together encourages conversation. Aim to sit together with family at least twice a week if you cannot go for all 7. Invite your children’s friend to stay for dinner, too. At the table and in the car to and from practice, parties, play dates, etc. are two great places you learn about their lives.

Make Mealtimes Memorable.

Start by bringing a healthy attitude to the table. It helps to make a favorite food from a member in the family. If you introduce something new to the meal, it helps to bring a little known fact or family history about that food to increase acceptance. Trite but true, put away all devices and enjoy a conversation. Ask each other, especially your children, what was the favorite part of their day or what they are looking forward to? Barbara raised two boys, and learned very quickly – never to ask, “Did you have a good day?” The answer was always “good”. Ask the open ended questions


Eating Together!

Salad is a Staple at Dinner.

Salads can help curb your appetite so you don’t overeat. Barbara’s mom served a salad with every meal, (so did mine) and she continues the tradition. Choose greens rich in Vitamins A, C and potassium, too! Barbara loves using Escarole, Chicory, Arugula, and Romaine or a combo. Sliced tomatoes or beets are also easy stand-alone salads. Her go-to dressing is extra virgin olive oil with vinegar or lemon juice but choose something you like. For Barbara, dinner is not a complete without a salad.


Barbara’s sons Daniel and Michael having fun together raised their soup bowls to enjoy the very last drop.

Cook and eat at home! When you do these tips you will find yourself savoring the savings.

Your wallet will thank you. Most often you can make a protein and two sides at half the cost of dining out. Plus, no tipping required. Again schedules can get in the way, so cook double on your off day and you will have enough for leftovers to heat and serve during the week when time is scarce.


Barbara Baron, RDN works with individuals, health care providers, and organizations who want more energy, time and money while juggling demands of family, work and fun! A mother of two, she has over 30 years of bringing good tasting healthy foods to the table believing it is critical to become your own healthy eating advocate, be an MVP, using a three prong approach shedding light on the important roles of Moderation, Variety and Planning.


Barbara enjoying the New Jersey shore

In her spare time, Barbara loves visiting fresh farm markets and the ethnic neighborhoods! Born and raised in Brooklyn, Barbara especially loves visiting tried, true and even new specialty food shops.  She dishes up healthy tips to meet your personal needs to improve health for you and your family, believing in a simple yet a forgotten concept bringing loved ones back to the table to share their stories over a healthy good tasting meal instead of in front of a screen. In her free time, loves yoga, cross country skiing, bike riding, and simply relaxing on the beach! For more visit BarbaraBaron.com; @barbbaron

Thanks Barbara for your easy to do tips to help families create memories around the dinner table. What are your tips to get a healthy meal on your family dinner table? We can’t wait to hear!


Chere and Barbara


21 Ways to Appreciate Your Wife


I have been blessed to have married a wonderful guy who has taken care of me for the past 35 years. I always hear, “You have Gary…” yes I have Gary who shows me how much he appreciates me.

To celebrate National Wife Appreciation Day earlier this week, I made a list of the things he does to make me feel extra special.

  1. Lock the front and back door before he goes to bed to make me feel safe.
  2. If he leaves early in the morning, he locks the door, showing he treasures me.
  3. He makes family dinner time an important value and is a role model for talking at dinner with our family.
  4. He clears off the table and doesn’t leave the kitchen until the dishes are in the dishwasher and all the food is put away. The kids can’t leave the kitchen either.
  5. He’ll come home from work and announce, “I am home darling.” I run to him and give him a big kiss to start our evening out with a fresh, beautiful start.
  6. He twists off jars and lids for me without complaining.
  7. Takes care of paper jams in the computer with patience.
  8. Takes care of technology “issues” with a smile.


  1. Stays in shape so he doesn’t spend money on health care and so we have more money for family travel.
  2. Washes my car without asking.
  3. Puts gas in my car without asking.
  4. Leaves work at work.
  5. Cleans the toilets and shower. Divides the housework so I’m not the family housekeeper.
  6. Puts the toilet seat down after using. (Gary bought an automatic one! J)
  7. He is a role model for our kids. He puts clothes away, in the wash basket, and is neat to teach our kids how to be responsible human beings.
  8. Leaves love notes when I least expect them.


  1. Writes welcome home signs and post on the back door!
  2. Makes plans with me, not without me.
  3. Says he’s sorry and means it.
  4. Shows me he appreciates me more with his actions than his words.
  5. He’s affectionate and hugs and kisses me and doesn’t always expect sex.

Remember your love life starts in the kitchen when you come home from work.
I can’t wait to hear your ideas how you feel appreciated or how you appreciate your wife.

Love Chere!


Sharon’s Creamy Mushroom Enchiladas


Photo courtesy of the Mushroom Council

Celebrate National Mushroom Month with my favorite mushroom dinner recipe from Sharon Lehrman one of my favorite Minneapolis Registered Dietitian Nutritionist buddies.

We have all heard we need to “eat the rainbow of fruits and vegetables.” The problem with this message is that nutrient packed white and brown vegetables like mushrooms, often get left behind. And most people don’t know that mushrooms are loaded with nutrition like antioxidants, vitamins and minerals and have been shown to have an impact on your hunger and your weight.


A serving of veggies made their way into these enchiladas but you really don’t know it. The mushrooms keep the enchiladas moist while adding flavor and nutrients.


  • 1 tbsp. olive oil
  • 2 (8 or 10-oz.) packages mushrooms, roughly chopped
  • 1 tbsp. flour*
  • 4 oz. can diced green chilies
  • 1 bunch green onions, chopped
  • 4 oz. cream cheese, cut into 4 pieces
  • 1/2 cup plain yogurt
  • 12 oz. enchilada sauce mixed with ½ c. favorite salsa
  • 6 corn tortillas
  • 1 cup shredded Monterey jack, pepper jack, or cheddar cheese


Sauté mushrooms in olive oil. Stir in flour and cook for 1-2 minutes. Add chilies through yogurt and stir till creamy. Using a greased 9 X 13 pan, layer with tortillas, sauce, and filling like a lasagna. Top with cheese.

Cover and Bake for 30 mins at 350F. Then uncover and bake 15 more minutes. Let set 10 minutes before cutting.

Sharon serves with Mexican rice and black beans.

* For gluten free recipe –substitute cornstarch or potato starch or gluten free flour (Chere uses Namaste Foods Gluten Free Perfect Flour Blend – purchased at Costco to thicken sauces and soups.)


Sharon lived in California for almost 30 years and enjoyed Sunset magazine. She’s been making this dish since the 1980’s and adapted it from an issue of vegetarian recipes. She gets rave reviews from die hard meat eaters.



Sharon Lehrman, MPH, RDN, LD is a registered dietitian nutritionist with specialized expertise in weight management. She has a private practice in St. Louis Park and loves to help people make small changes over time that add up to big gains in their health.  When she’s not working, you’re likely to find her in her community garden, walking, hiking, snowshoeing or cooking.  She hopes to one day become a Master Gardener, spreading the word about the joy of digging in the dirt and eating what you grow! You can subscribe to her monthly e-newsletter which features hot health topics and yummy recipes just like this one.

Celebrate mushrooms with all of these scrumptious recipes!

We can’t wait to hear what your favorite mushroom recipes are! Please share!


Dumping Will Power, Fall into Action


Think of moving your body instead of exercise. There are so many parks to explore and places to walk. Gary and I walked the 3 mile Pike Island trail at Fort Snelling State Park

A wellness coaching client wrote, “Monday, I finally got to the gym and did a class. Tuesday I got too busy and today why should I bother I already missed a day? I don’t have any willpower.” Sound familiar? All or nothing! Every new season you decide to get fit, but your busy life gets in the way. The two hardest parts are getting started and sticking with it.

First be proud. Proud that you figured out when a class was at the gym, you dragged yourself there and went. Dump the willpower idea and instead look at your willingness to change. Ask yourself, “Why now?” Are you ready to change? Change is a process not a state. Once you discover action is not the first stage of change and not the only stage of change you can forgive yourself and get started.

Most fitness programs are action oriented and focus on immediate behavior change. Behavior change is defined as overt, such as adopting exercise or reducing eating. These programs attempt to get everyone to adopt new behaviors, including people who are not ready to change. So you participate a few times, drop out and relapse into your old habits.

Dr. James Prochaska, author of the Transtheoretical Model (TTM) says the action-oriented approach does not reflect how people change their health behavior. You must move through a series of stages representing your level of readiness to change. You must move through the early stages where motivation and commitment are developed before really taking action and changing your behavior.


Stages of Change Applied to Exercise

Pre-contemplation                       Not exercising and not intending to exercise

Contemplation                              Not exercising but intending to start

Preparation                                  Exercising occasionally but not regularly and intending to

                                                         exercise regularly within the next 30 days

Action                                             Exercising regularly for less than 6 months

Maintenance                                 Exercising regularly for longer than 6 months


The Pre-Contemplation Exercise – “No Way!”
During this stage, you have no intention of changing. All you need in this stage is information.


Contemplation is “Thinking about Exercising…hmm”

You must be convinced of the many “pros” of making a healthy behavior change and at the same time you must be convinced of the “cons” and costs of not changing. All you do in the contemplation stage is make a list of the pros and cons. When the plus list outweighs the minuses you can move to preparation.


Preparation – Taking Steps Towards Exercising

You weighed the benefits of change and intend to take action in the next 30 days and get ready. You tell your family and friends of your plans and get your gym stuff ready.


Action – Participating in Regular Exercise

You are successfully exercising. The first six months are the most difficult. Remember exercise does not have to be intense to yield benefits. Remind yourself it is a healthy way to relieve stress. Reward yourself with non-food rewards.


Maintenance – Continuing to Exercise Regularly

You reached the ultimate goal to be exercising regularly. Keep the benefits of exercise visible by creating  a list of your top 10 reasons to exercise and post it. Use fitness assessments to demonstrate positive results.


Relapse – Oops, You’ve Stopped Exercising

Relapses are inevitable whenever you change any behavior. We are human! Stress is the number one predictor of relapse. Identify situations where regular exercise is more difficult. The relapse is not as important as how you handle the relapse. Remember a relapse is not a collapse!

Important point to remember – Sustainable change happens when you go through each stage not just jump into action. So it is A- ok to think about your change and why you want it and even more important to prepare for it before you just “act.”



The bonus of moving your body? You never know who you will meet on your adventures. Kian Dwyer was walking ahead of us and joined us for the entire 3 mile hike. We figured out we met once in 2004 and have not seen each other since!

Fall is the perfect time to dump the old belief of “I have to have willpower” and turn the life you have into the life you want. Before you put on your workout shoes and get to the gym, dress yourself in positive beliefs why you desire this change. Remember change is a process not a state. The way to predict your future is to create it, one belief at a time. Better get busy!

What are you going to take action on this fall? We can’t wait to hear! When you tell us you are taking the first step to commitment and change!


5 Hacks For The Back to School Balancing Act


The first week of school…so much excitement to ride the bus.

Our summer’s lazy days are slowly fading to memory and soon to be replaced with jam packed school and sport schedules, meetings, homework and busy activities. Here are some quick tips to balance the demands of school, work, family and create time for yourself.

  1. Identify your top 5 values. What are your activities and behaviors that give you vibrant meaning to your life and help you with your decisions? Some examples could include: family, faith, beauty, creativity, financial security, recognition, or travel. Post them on the fridge.
  2. Define your standards of balance. Standards are the things you say yes to. Examples could include: Family night one evening each week, no TV or emails after 7 pm, or bed by 10 pm. The more specific your standard the easier to create your boundary.
  3. Analyze your to do list. Does your list align with your values? Does your list align with your standards?
  4. Dump perfection. Completion is always better than perfect!
  5. Grocery shop on the weekend. Have the ingredients in the house on Sunday for three evening meals for your week.

”What about me?” In a blink of an eye, he will be boarding the school bus.

Life is shorter than we think. The more organized we are with our time and energy the more joy our lives will bring.

What are you doing to create more joy and balance with your new fall schedule? We can’t wait to hear.

Love, Chere!!