Five Weight-Loss Friendly Snacks You Will Love

The words “weight-loss” and “snacks” often appear in the same sentence. 

But that might also bring thoughts of "tasteless," "cardboard," and "completely unsatisfying."

Right?

Let me give you my best weight-loss friendly snacks that aren't just nutritious but also delicious!

What’s my criteria you ask?

They have to be nutrient-dense whole foods where a little goes a long way;  foods that contain protein and/or fibre.

1 - Nuts

It’s true - nuts contain calories and fat, but they are NOT fattening!

Well, I’m not talking about the “honey roasted” ones, of course. Those probably are fattening.

Studies show that people who eat nuts tend to be healthier and leaner.

By the way, nuts also contain protein and fiber, which means a small amount can go pretty far in terms of filling you up. Not to mention the vitamins and minerals you can get from nuts.

Did you know that almonds have been shown to help with weight loss? At least 10% of the fat in them is not absorbed by the body, and almonds can also help to boost your metabolism!

Tip: Put a handful of unsalted/unsweetened nuts into a small container and throw it in your purse or bag.

2 - Fresh Fruit

As with nuts, studies show that people who tend to eat more fruit, tend to be healthier. (I’m sure you’re not too surprised!)

Yes, fresh fruit contains sugar, but whole fruits (I'm not talking juice or sweetened dried fruit) also contain a fair bit of water and fiber; not to mention their nutritional value with vitamins, minerals, and antioxidants. And fresh fruit is low in calories.

Fiber is something that not only helps to fill you up (known as the "satiety factor") but also helps to slow the release of the fruit sugar into your bloodstream and reduce the notorious "blood sugar spike."

Win-win!

Try a variety of fruit (apples, pears, berries, etc.) and pair that with a handful of nuts.

Tip: Can't do fresh? Try frozen. Plus, they're already chopped for you.

3 - Chia seeds

This is one of my personal favorites…

Chia is not only high in fiber, but it also contains protein and omega-3 fatty acids (yes THOSE omega-3s!). As well as antioxidants, calcium, and magnesium.

Have you seen how awesome these tiny guys are?

They also absorb a lot of liquid, so by soaking them for a few minutes, they make a thick pudding (that is delicious and fills you up).

Check this recipe out!

Prep time

15 mins

Total time

15 mins

Author: Minimalist Baker
Vegan, Gluten-Free
Serves: 4
Ingredients
·         1 1/2 cups (360 ml) Almond Breeze Almondmilk Original Unsweetened
·         1/3 cup (63 g) chia seeds
·         1/4 cup (24 g) cacao or unsweetened cocoa powder
·         2-5 Tbsp (30-75 ml) maple syrup if not blending (can sub 5-9 dates, pitted, if blending)
·         optional: 1/2 tsp ground cinnamon
·         1/4 tsp sea salt
·         optional: 1/2 tsp vanilla extract

Instructions
1.       Add all ingredients except sweetener to a mixing bowl and whisk vigorously to combine. If not blending (which I preferred!), sweeten to taste with maple syrup at this time. If blending, you can sweeten later with maple syrup or dates.
2.       Let rest covered in the fridge overnight or at least 3-5 hours (or until it's achieved a pudding-like consistency).
3.       If blending, add to a blender and blend until completely smooth and creamy, scraping down sides as needed. Sweeten to taste.
4.       Leftovers keep covered in the fridge for 2-3 days, though best when fresh.
5.       Serve chilled with desired toppings, such as fruit, granola, or coconut whipped cream.
*Nutrition information is a rough estimate for 1 of 4 servings.
*Prep time does not include chilling!
*Recipe loosely adapted from Pop Sugar.

Nutrition Information
Serving size: 1/4 of recipe Calories: 133 Fat: 8 g Saturated fat: 1.2 g Carbohydrates: 17 g Sugar: 9gSodium: 187mg Fiber: 8.6 g Protein: 5.3 g

4 - Boiled or poached eggs

Eggs are packed with nutrition and most of it is in the yolk.

They contain a lot of high-quality protein and a good amount of vitamins and minerals.

And recent research shows that the cholesterol in the yolks is NOT associated with high elevated cholesterol or heart disease risk.

Yup, you read that right!

Tip: Boil a bunch of eggs and keep them in your fridge for a super-quick (and nutritious) snack!

5 - Vegetables

I don’t need to tell you how great these are for you, but just maybe I need to sell you on the delicious “snackability” of these nutrition powerhouses.

Veggies contain fibre and water to help fill you up, and you don't need me to tell you about their vitamins, minerals, and antioxidants, right?

You can easily open a bag of baby carrots and/or cherry tomatoes and give them a quick rinse (they’re already bite-sized).

Tip: Use a bit of dip. Have you put almond butter on celery? How about trying my new hummus recipe below?

Conclusion:

Go ahead and try one, or more, of these healthy snacks. Prepare them the night before if you need to. They will not be "tasteless," like "cardboard," or "completely unsatisfying." Trust me.

Recipe (Vegetable Dip): Hummus

Makes about 2 cups

1  can chickpeas (garbanzo beans), drained & rinsed

⅓ cup tahini

1 garlic clove

2 tbsp sesame oil

2 tbsp lemon juice

1 dash salt

1 dash pepper

1. Put all ingredients into a food processor and blend until smooth. You may need to thin it out with a bit of water, so add it 1 or 2 tablespoons at a time and blend.

Serve & enjoy!

Tip: Don’t like sesame? Use an avocado in place of the tahini, and olive oil in place of the sesame oil.

Sure hope you try the Chia recipe!  When you do...leave me  message!

Yours in health and happiness,

Cheryl

References:

https://authoritynutrition.com/20-most-weight-loss-friendly-foods/

https://authoritynutrition.com/foods/almonds/

http://www.precisionnutrition.com/encyclopedia/food/almonds/

https://authoritynutrition.com/is-fruit-good-or-bad-for-your-health/

https://www.dietvsdisease.org/best-fruits-diabetics/

https://authoritynutrition.com/foods/apples/

https://authoritynutrition.com/fresh-vs-frozen-fruit-and-vegetables/

https://authoritynutrition.com/11-proven-health-benefits-of-chia-seeds/

http://www.precisionnutrition.com/encyclopedia/food/eggs/

3 Must Have Healthy Breakfast Foods

Are you a breakfast eater?  

Or dare I ask are you a “healthy” breakfast eater?

Maybe you need some inspiration for a few great breakfast foods.  Maybe you don't have time and you need some healthy ideas for “grab and go” mornings - who doesn't ever run short on time in the mornings?

Maybe you're ready to ditch the “desserts” that are marketed as being “part of a complete breakfast”.

Don't worry, I have you covered!

Do you love your breakfast?  Do you have a short list of “go-to” recipes?  Do you need a bit of inspiration to start eating breakfast again?

Getting some protein at each meal can help with blood sugar management, metabolism and weight loss.  This is because protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize it.  So I'm going to show you how to get the protein, as well as some veggies and healthy fats for your soon-to-be favorite new “go-to” breakfasts.

Breakfast Food #1: Eggs

Yes, eggs are the “quintessential” breakfast food.  And for good reason!

No, I'm not talking about processed egg whites in a carton.  I mean actual whole “eggs”.

Egg whites are mostly protein while the yolks are the real nutritional powerhouses.  Those yolks contain vitamins, minerals, antioxidants, and healthy fats.

Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin.

Not to mention how easy it is to boil a bunch of eggs and keep them in the fridge for a “grab and go” breakfast when you're running short on time.

And...nope the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases.

One thing to consider is to try to prevent cooking the yolks at too high of a temperature because that can cause some of the cholesterol to become oxidized.  It's the oxidized cholesterol that's heart unhealthy.


Breakfast Food #2: Nuts and/or Seeds

Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber.  Nuts and/or seeds would make a great contribution to breakfast.

You won't be fooled by “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars – you know I'm talking about the real, whole, unsweetened food here.

Nuts and seeds are also the ultimate fast food if you're running late in the mornings.  Grab a small handful of almonds, walnuts, or pumpkin seeds as you're running out the door; you can nosh on them while you're commuting.

Not to mention how easy it is to add a spoonful of nut/seed butter into your morning breakfast smoothie.

Hint: If you like a creamy latte in the mornings try making one with nut or seed butter.  Just add your regular hot tea and a tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy.

Breakfast Food #3: Veggies

Yes, you already know you really should get protein at every meal including breakfast; but this also applies to veggies.  You know I would be remiss to not recommend veggies at every meal, right?

Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water.  You can't go wrong adding them into every single meal of the day so if you don't already you should definitely try them for breakfast!

And no, you don't need to have a salad or roasted veggies for breakfast if you don't want to but you totally can!  You wouldn't be breaking any “official” breakfast rules or anything like that.

Adding some protein to leftover veggies is a great combination for any meal.  Including breakfast.

I've included a delicious recipe below for you to try (and customize) for your next breakfast.

 

Recipe (Eggs & Veggies): Veggie Omelet

   Serves 1
 

•    1 teaspoon coconut oil
•    1 or 2 eggs (how hungry are you?)
•    ¼ cup veggies (grated zucchini and/or sliced mushrooms
•    And/or diced peppers  
•    dash salt, pepper and/or turmeric

Add coconut oil to a frying pan and melt on low-medium heat (cast-iron pans are preferred). But copper non-sticks work great too!

In the meantime, grab a bowl and beat the egg(s) with your vegetables of choice and the spices.
Tilt pan to ensure the bottom is covered with the melted oil.  Pour egg mixture into pan and lightly fry the eggs without stirring.

When the bottom is lightly done flip over in one side and cook until white is no longer runny.    

Serve & Enjoy!

 Tip:  Substitute grated, sliced, or diced portion of your favorite vegetable.  Try grated carrots, chopped broccoli or diced tomato.

 
References:
 
http://www.precisionnutrition.com/eggs-worse-than-fast-food
 
http://www.precisionnutrition.com/encyclopedia/food/eggs/
 
https://authoritynutrition.com/eating-healthy-eggs/
 
https://authoritynutrition.com/12-best-foods-to-eat-in-morning/

To your health and mindful eating!  Eat with Intention!

AND Coming soon - be watching!

 
 

Top 3 ways to eat healthy on the go!

                                  Can you Eat Healthy While Traveling?

                        (or just going out to eat, running around town?)

Traveling soon? Perhaps a long-awaited vacation? Business trip? Something completely different? You just are always running around?

No matter where you’re going, you’re probably going to appreciate some quick and easy healthy food ideas. These can help you stay on track and help you bring, and find real food. While these tips can all be used right here at home, this is extra-important when you’re traveling. Traveling can throw your regular healthy habits off when you’re skipping time zones or even just being in a different place.

As a health coach, I have such a sense of pride when my clients skip junky convenience foods. Let me give you some great strategies that can help you do this while you’re “on the road.”

Pro Tip: When booking your hotel room, ask if you can have one with a mini-fridge. This will help you store some of your healthy snacks and groceries while you’re there.

       PACKING YOUR OWN HEALTHY SNACKS

Well, this is important because not only will it keep you from becoming a “hangry junk-seeker,” but it can also hold you off until you’re able to stop at a proper grocery store for say...actual real food!

Here are a bunch of my favorite on-the-go snacks to have on hand in your bag and/or cooler:

●     If you’re going to have a cooler, or eat them within a couple of hours, try fresh fruit or boiled eggs (don’t forget the ice packs).

●     Unsalted nuts and seeds (I love walnuts and pumpkin seeds myself).

●     Dried or even freeze-dried fruit.

●     Kind Bars or Organic Bars of your choice

●     Sliced veggies (carrots, celery, cucumber, broccoli, etc.) with a dip (hummus, guacamole, salad dressing, etc.). You can even buy single-serving packs at Costco.

●     Find good quality protein bars, or make your own before heading out.

●     Good quality granola cereal (I love Purely Elizabeth varieties)

●     Savory snacks like roasted chickpeas.

●     High-quality protein powder to make your own smoothies (I like Sun Warrior or Organifi). Be sure to also pack a mini blender, like a Magic Bullet, if needed.

●     And don’t forget your drinks. Bring some water with you. Or if you’re flying, choose water in the airport and on the plane.

 Here's one pf my favorites:  

Take a lengthwise slice of zucchini, roll it around fresh cut veggies of your choice..if you need a binder...try a smear of veggie cream cheese, hold together with a toothpick...throw in a baggie and take along.  This is about 50 calories alone and about 70 calories with the smear!

 HOW TO FIND HEALTHY FOOD AT YOUR DESTINATION

                                                                 (there's an APP for that!)

Of course, you can always Google your destination and search for grocery stores or healthy restaurants. But there are a couple of websites and apps that may be helpful for you.

●     FindMeGlutenFree - A website that searches for gluten-free restaurants around the US.

●     HealthyOut - An app that helps you find restaurants that cater to your dietary preferences, be they gluten-free, lactose-free, low-calorie, low-carb, etc.

●     Food Tripping - Designed for road trips, this app helps you find alternatives to fast food.

KEY TAKEAWAYS

Travelling often comes with unnecessary junk food that can derail your healthy lifestyle. Planning ahead and being prepared can be simple, and help keep your health goals on track even when you’re out and about!

REFERENCES

http://www.precisionnutrition.com/travel-friendly-nutrition-tips

http://www.precisionnutrition.com/all-about-eating-on-the-go

https://authoritynutrition.com/22-healthy-foods-that-dont-spoil/

https://www.findmeglutenfree.com/

https://mobile.healthyout.com/

https://play.google.com/store/apps/details?id=com.jacobsmedia.foodtrip

https://itunes.apple.com/ca/app/food-tripping/id633720942?mt=8&ign-mpt=uo%3D4

What is Metabolism?

This  word “metabolism” is thrown around a lot these days.

You know that if yours is too slow you might gain weight.  But what exactly does this all mean?

Well technically “metabolism” is the word to describe all of the biochemical reactions in your body.  It's how you take in nutrients and oxygen and use them to fuel everything you do.

Your body has an incredible ability to grow, heal, and generally stay alive.  And without this amazing biochemistry you would not be possible.

Metabolism includes how the cells in your body:

●     Allow activities you can control (e.g. physical activity etc.).

●     Allow activities you can't control (e.g. heart beat, wound healing, processing of nutrients & toxins, etc.).

●     Allow storage of excess energy for later.

So when you put all of these processes together into your metabolism you can imagine that these processes can work too quickly, too slowly, or just right.

Which brings us to the “metabolic rate”. 

Metabolic rate

This is how fast your metabolism works and is measured in calories (yup, those calories!).

The calories you eat can go to one of three places:

●     Work (i.e. exercise and other activity).

●     Heat (i.e. from all those biochemical reactions).

●     Storage (i.e. extra leftover “unburned” calories stored as fat).

As you can imagine the more calories you burn as work or creating heat the easier it is to lose weight and keep it off because there will be fewer “leftover” calories to store for later.

There are a couple of different ways to measure metabolic rate.  One is the “resting metabolic rate” (RMR) which is how much energy your body uses when you're not being physically active.

The other is the “total daily energy expenditure” (TDEE) which measures both the resting metabolic rate as well as the energy used for “work” (e.g. exercise) throughout a 24-hour period.

What affects your metabolic rate?

In a nutshell: a lot!

The first thing you may think of is your thyroid.  This gland at the front of your throat releases hormones to tell your body to “speed up” your metabolism.  Of course, the more thyroid hormone there is the faster things will work and the more calories you'll burn.

But that's not the only thing that affects your metabolic rate.

How big you are counts too! 

Larger people have higher metabolic rates; but your body composition is crucial! 

As you can imagine muscles that actively move and do work need more energy than fat does.  So the more lean muscle mass you have the more energy your body will burn and the higher your metabolic rate will be.  Even when you're not working out.

This is exactly why weight training is often recommended as a part of a weight loss program.  Because you want muscles to be burning those calories for you. 

The thing is, when people lose weight their metabolic rate often slows down which you don't want to happen.  So you definitely want to offset that with more muscle mass.

Aerobic exercise also temporarily increases your metabolic rate.  Your muscles are burning fuel to move so they're doing “work”.

The type of food you eat also affects your metabolic rate!

Your body actually burns calories to absorb, digest, and metabolize your food.  This is called the “thermic effect of food” (TEF).

You can use it to your advantage when you understand how your body metabolizes foods differently. 

Fats, for example increase your TEF by 0-3%; carbs increase it by 5-10%, and protein increases it by 15-30%.  By trading some of your fat or carbs for lean protein you can slightly increase your metabolic rate.

Another bonus of protein is that your muscles need it to grow.  By working them out and feeding them what they need they will help you to lose weight and keep it off.

And don't forget the mind-body connection.  There is plenty of research that shows the influence that things like stress and sleep have on the metabolic rate.

This is just the tip of the iceberg when it comes to metabolism and how so many different things can work to increase (or decrease) your metabolic rate.

Recipe (Lean Protein): Lemon Herb Roasted Chicken Breasts

Serves 4

2 lemons, sliced

1 tablespoon rosemary

1 tablespoon thyme

2 cloves garlic, thinly sliced

4 chicken breasts (boneless, skinless)

dash salt & pepper

1 tablespoon extra virgin olive old

Preheat oven to 425F.  Layer ½ of the lemon slices on the bottom of a baking dish.  Sprinkle with ½ of the herbs and ½ of the sliced garlic.

Place the chicken breasts on top and sprinkle salt & pepper.  Place remaining lemon, herbs and garlic on top of the chicken.  Drizzle with olive oil.  Cover with a lid or foil.

Bake for 45 minutes until chicken is cooked through.  If you want the chicken to be a bit more “roasty” then remove the lid/foil and broil for another few minutes (watching carefully not to burn it).

Serve & enjoy!

Tip: You can add a leftover sliced chicken breast to your salad for lunch the next day!

References:

http://www.precisionnutrition.com/all-about-energy-balance

https://authoritynutrition.com/10-ways-to-boost-metabolism/

Why you shouldn't make THIS resolution

I love the New Year...a fresh start, a new page...empty pages to keep writing your story.  But we all have or still do resolve to "lose weight" and go on a "DIET".  What dread that brings to our minds...right?  Do "diets" work?  I say NO they don't , but choosing good nutrition does!

The secret to losing weight once and for all!

Every time you’ve ever tried to lose weight, you’ve done it wrong.

We’ve all done it. We’ve all been there. You go through a weight loss/diet program, you deny yourself everything you love, you torture yourself at the gym, and you lose weight. You think you’ve done a good thing for your health, for your life, for your family.

And then the weight comes back. Maybe even some extra on top.

You have failed. Again. You’re sure of it. Everyone else loses the weight and keeps it off. Normal people don’t have problems with their weight. Normal people just manage this without worry. Aren't I normal you ask yourself.  

No I am a freak of nature… EXCEPT THAT YOU’RE NOT.

Weight loss programs/Diets... are designed to make sure you fail in the long-term, so you keep coming back year after year over and over...

This year, resolve to find your perfect balance.  Try a few of my favorite tips…

  

• Balanced decisions.  Resolve to make healthier decisions that make you feel great, not ones that make you miserable.  It’s much more simple than following a strict plan and will leave you loving your new lifestyle.  Following strict plans can leave you feeling deprived, which can lead to rebellion and that's absolutely not what we want!  Balanced decisions are far more beneficial and enjoyable long-term. 
• Simple changes over time.  Instead of trying to do a complete overhaul of your life, start by making these smart, balanced decisions over time.  Changing your habits and doing it slowly leads to creating healthier habits that last without overwhelm and confusion. 
• Step by Step.  Start with one new healthy habit a week.  With this method, you’re focusing on one thing that improves your health at a time as it becomes a part of your routine.  For example, for your first week, focus on drinking enough water.  Most people do not, and this is always a fabulous place to start.  You’ll see and feel changes quickly, and you can move onto your second week with another small health goal to implement. 

And if you need a program that you do once, learn a bunch and have forever...click that picture above for more info. And if you are ready to do the work, get it done once and for all...use this code at checkout: Crew4Life50

Cheryl Love

The new year is almost here – and we just left a magical time of year filled with sparkling lights, homemade treats, loved ones and holiday feasts.  Although there is much more to this season than these large meals, the festivities most certainly can become centered around the dinner table. 

Many give up on their health goals during this time of year, planning on picking back up where they left off in the new year. Did you? It can sometimes feel like a lost cause even attempting, but I have some good news for you!  You do not have to compromise your health goals this new year, and better yet, you also don’t have to compromise missing out on your favorite new years day meals.  With a few healthy tips you can implement right now and beyond, you can add some healthy additions to your meals without anyone noticing.

A few of my favorite healthy tips are…

Ditch and Switch 

Ditch the refined foods and switch them with healthier options.  For example, instead of using refined white flour and/or sugar, use almond flour or coconut sugar instead.  There are many alternatives to choose from, and you can most definitely find one that you will love – and I bet you nobody will even notice!  Aside from the sweets, you can also trade out white rice or mashed potatoes with creating cauliflower rice or mashed “potatoes” out of cauliflower.

Fresh Herbs and Spices

You can really dress up a meal by adding fresh herbs and spices to it – I personally try to use them every time I cook.  It’s incredibly affordable and simple to keep a small, fresh herb garden growing in your kitchen window, and you will always have direct access to fresh herbs.  Even better, there are incredible health properties in many of the herbs and spices we use and love.  Many of our favorite holiday spices are greatly beneficial for our health and a strong immune system, which is certainly helpful during cold and flu season.  Cinnamon, turmeric, cloves, and nutmeg are a few of these popular holiday spices that you will reap healthy benefits from, so find a place for them in your recipes anywhere you can!  

Use Different Plates

One of my favorite, most powerful tools to stay on track with my health goals is getting creative with portion control.  Instead of using dinner-sized plates, which we tend to fill, use smaller plates.  Use a mid-sized saucer or salad plate for your dinner plate, and then go back for seconds if needed.  A lot of the overeating that we do is mindless, habitual eating because it’s in front of us and we were taught to clean our plates.  Taking this temptation away helps tremendously, and you’ll very quickly learn how much you actually need to feel satisfied – I guarantee it is less than you are used to!

With these simple tips, you’ll be well on your way to not entering January feeling bloated, discouraged and off track.  A truly healthy life revolves around balance – and finding your own personal balance will take trial and error.  

For me it's Merry Christmas & a Very Happy New Year

A few of my favorite healthy tips are…

Ditch and Switch.  Ditch the refined foods and switch them with healthier options.  For example, instead of using refined white flour and/or sugar, use almond flour or coconut sugar instead.  There are many alternatives to choose from, and you can most definitely find one that you will love – and I bet you nobody will even notice!  Aside from the sweets, you can also trade out white rice or mashed potatoes with creating cauliflower rice or mashed “potatoes” out of cauliflower.

Fresh Herbs and Spices.  You can really dress up a meal by adding fresh herbs and spices to it – I personally use them every time I cook.  It’s incredibly affordable and simple to keep a small, fresh herb garden growing in your kitchen window, and you will always have direct access to fresh herbs.  Even better, there are incredible health properties in many of the herbs and spices we use and love.  Many of our favorite holiday spices are greatly beneficial for our health and a strong immune system, which is certainly helpful during cold and flu season.  Cinnamon, turmeric, cloves, and nutmeg are a few of these popular holiday spices that you will reap healthy benefits from, so find a place for them in your recipes anywhere you can!  

  

Use Different Dishes.  One of my favorite, most powerful tools to stay on track with my health goals is getting creative with portion control.  Instead of using dinner-sized plates, which we tend to fill, use smaller plates.  Use a mid-sized saucer or salad plate for your dinner plate( I actually use a salad plate all the time), and then go back for seconds if needed.  A lot of the overeating that we do is mindless, habitual eating because it’s in front of us and we were taught to clean our plates.  Taking this temptation away helps tremendously, and you’ll very quickly learn how much you actually need to feel satisfied – I guarantee it is less than you are used to!

 With these simple tips, you’ll be well on your way to not entering January feeling bloated, discouraged and off track.  A truly healthy life revolves around balance – and finding your own personal balance will take trial and error. Balance doesn't mean you never eat fudge again (that won't happen here for sure), but it means you choose when you eat it and savor every bite!

I have been so blessed this year.  It has been a year of recovery from my stroke, a year of figuring out who I really am in this realm of coaching and a year of the new normal.  I am still very passionate about coaching and supporting your efforts to be the best version of healthy you can be...but it was a year of learning moderation and balance for me too.  Becoming more mindful of my choices and eating with intention.  

My Christmas wish for you is the same...dig in this year...get to know you! Reach out for support on the journey...I am here for you!

Cheryl Love

Health Coach/Personal Trainer

www.imaginefit.biz