Tips To Get More Physical Activity In Your Day

Do You Struggle to Find Time For Physical Activity?

A 14 year study showed that people who get 2.5 hours (150 minutes) of moderate-intensity aerobic physical activity a week (for adults ages 18 to 65) lowered their risk of death by 31%. Those who exercised, but less than the recommendation, lowered their risk of premature death by 20%. Those who did not exercise at all had the highest risk of premature death.

The Bottom Line – any amount of physical activity is better than none!

So don’t just sit there!  Get more physical activity into your day! Make it fun and enjoyable. It doesn’t have be a chore. Dance with your kids, walk your pet, or listen to a podcast or music while you walk.

Your Action Plan

1. First, figure out how much movement you are getting daily. Use a Fitbit, a watch, a log book, or any tool that will give you this information. Monitor and log your movement for a week. You need to understand where you are now in order to know where you need to be.

2. Now that you know where you are, choose some kind of movement that you enjoy. If you’re the type of person who needs variety, be sure to have a few options to choose from.  What activities are on your list?

3. Commit to getting 10% more movement every week. For example, if your tracking shows that you are getting a total of 50 minutes a week, then your goal for the following week would be 55 minutes.

3. Continue tracking and increasing your weekly movement by 10% for a total of 4 weeks.

4. The amount of time you spend exercising doesn’t have to be all in one session. You can do 5 minutes here and 5 minutes there until it adds up to your goal time.

5.  Recognize and celebrate your accomplishments every week.

6. Share your goal with a friend or loved one to stay committed or even better, have them participate with you.

Do you work and already have a lot to juggle?  It’s hard enough to figure out how to fit everything into your day, yet alone find time for physical activity.

Here’s a short video that Jeannine Brown Miller, JBM HR Consulting Inc. and I put together with some simple suggestions on how to fit in more exercise during your work day.

I would love to be your virtual partner.

Let me know  that you’re committing to more physical activity in the next 30 days and I will be your best cheerleader! Together we CAN do this!

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Nepal Bound

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Nepal and the Himalayas have been on my bucket list and calling me for years. I never imagined though that I would be able to visit the foothills of the Himalayas not as a tourist, but on a service trip.

Building A School In Nepal

In 3 short weeks, my daughter and I will be joining doTERRA, and a small group of other essential oil educators, to help build a school in a community devastated by the Spring 2015 earthquake.

doTERRA’s Commitment to excellence  is not just to their products and customers. The company is dedicated to the people and communities from which the essential oils are sourced.

 doTERRA seeks to reduce poverty through their program called Co-Impact Sourcing which helps by generating jobs, ensuring fair labor conditions, providing fair and on-time payments, promoting cooperatives and facilitating in community development. 

doTERRA sources their essential oils from the countries to which they are indigenous  which makes them highly potent, pure and effective. Their oils are not synthetically produced like so many of the essential oils we find in our stores!

Wintergreen Essential Oil from Nepal

Wintergreen native to Nepal is harvested by local villagers then distilled by community-owned distillation facilities. This process creates increased economic opportunity for very remote regions in rural Nepal.

The community where we will help to build a school is in the Ramechhap District, about 10 hours from Kathmandu. The community is in walking distance to the wintergreen fields and I’m super excited to be able to see first hand  how Wintergreen is grown, harvested and distilled. 

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Wintergreen essential oil comes from the leaves of a creeping shrub, commonly found in coniferous areas. In order to thrive, Wintergreen requires a cool climate in a shady, heavily forested area, with very specific soil conditions.  The unique growing requirements for Wintergreen make Nepal and China the sole providers of “wild harvested” Wintergreen in the world. Though many companies produce Wintergreen synthetically, the highest quality natural Wintergreen oil comes from these secluded foothills.

Wintergreen Harvesters 

To harvest Nepalese Wintergreen, harvesters must travel through steep, muddy mountainsides, removing Wintergreen leaves from the shrub. Many of these harvesters are women, who leave their families early in the morning and carry heavy baskets of Wintergreen leaves on their backs until they are nearly overflowing. Full baskets are taken to the local distillery where large stills are filled to the brim with collected wintergreen leaves. The distillation process takes roughly 14 hours to complete—yielding a small amount of oil.

The Benefits of Wintergreen

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I love to run, bike and hike and Wintergreen is an essential oil I massage onto my knees on a daily basis.

  1. The main chemical component in Wintergreen, methyl salicylate, is used in topical creams and massage blends because of its soothing properties. In fact, Wintergreen and Birch are the only plants in the world that contain methyl salicylate naturally. Great for a warming soothing massage after exercise
  2. Has a refreshing aroma that’s uplifting and stimulating
  3. Wintergreen is frequently used in gum, candy, and toothpaste for flavoring.
  4. Massage into hands, back, and legs for a soothing and warming sensation after exercise.
  5. Place a few drops of Wintergreen on a cotton ball and place in your gym bag. Wintergreen’s strong scent will work to mask any odor.
  6. Apply to skin to reduce the appearance of blemishes.


Would You Like To Help?

It’s Easy!

1 .Families in Nepal are continuing to rebuild their lives. If you would like to help the Nepalese, the easiest way to do so is to buy the essential oil. Your purchase will  help to improve the lives of the people devastated by the earthquake.

Go here to purchase. I suggest getting a wholesale membership ($35.00) so that you can get 25% off the retail price, not only for this purchase but for all purchases you make during your membership year. Don’t hesitate to contact me if you have questions.

2. You can also help by sharing this blog and bringing attention to the people and how we can come together to help!

Wish Us Luck And Thank You For Reading And Caring!

I Was Featured In Buffalo Magazine!

It was such an honor to be featured in the Buffalo News Magazine on February 5, 2017 and what a thrill to be interviewed by award winning author, Lindsey D’Arcangelo.

Coaching Wellness From Personal Experience


When Maureen Kemeny talks with her clients about overcoming obstacles, she’s speaking from personal experience. In 2004, Kemeny was involved in a major accident when her car was broadsided by a tourist bus. Three different neurosurgeons told her she needed surgery and would probably never run, bike or swim again. But Kemeny was determined to prove them wrong. She rested and took care of her body. Within five years she climbed Mount Kilimanjaro, ran the Boston Marathon and completed a half Ironman – all at age 45+.

“We put limitations on ourselves that don’t need to be there,” said Kemeny, 57. “Some people think, ‘I’m a certain age so I can’t do this’ or ‘I’m physically incapable of doing that.’ But those are merely obstacles, and there are ways to work around them.

That’s where health and wellness coaching comes in. Kemeny says she was always interested in health and fitness. After graduating from the University of Toronto with a degree in psychology and master’s in counseling and assessment, the Canadian native became a school psychologist in Ontario. But the school board cut their budget and got rid of most of their support staff. Kemeny continued working with the district as a contractor, but things had changed.

“My true passion has always been a conglomerate of psychology, sports, health and wellness. And I thought to myself, ‘How do I put all of that together?’” Kemeny said. “I researched a lot of coaching programs and found one that really aligned with my own personal values. I got my certification and started my own business.”

Kemeny committed to running her business with a holistic approach, because everyone’s needs are so different. Some people have poor nutrition and lack of exercise, while others need to work on personal growth.

With each client, Kemeny addresses fitness, nutrition, lifestyle habits and self-care, because to her they are all connected.

Jeannine Brown Miller, 55, had been dabbling in holistic health practices for most of her life. But she says the information she gathered on her own never quite fit together. There was always something missing. That is, until she met Kemeny.

“I developed a serious skin condition that I didn’t want to treat with medicine and was seeking assistance for holistic care,” Brown Miller, a resident of Lewiston, said. “I met Maureen two years ago and frankly she changed my life.”

In addition to skin care treatment, Brown Miller received nutritional guidance and saw an overall boost in her health. She also lost 25 pounds in the process.

“Maureen [helped] me through nutrition and her expert knowledge, all was balanced and in control. Now I am back to my original comfortable weight and more importantly, never felt better physically. I have referred many people to her for a true transformation.”

Says Kemeny: “I truly believe that good health starts from the inside out. Someone needs to be there to ask the right questions, and understand what little changes can implemented to help make a big difference. I love helping people get to a place of inner peace — using fitness, health and nutrition — is so rewarding.”

For more information, go to

Lyndsey D’Arcangelo is a local freelance writer.

“We put limitations on ourselves that don’t need to be there.”


Top 4 Essential Oils To Improve Your Workouts

 The healthiest tools to use to enhance your workouts and athletic performance are found in nature, not in the supplement store. In fact, synthetic products are developed by copying what’s in nature, so why not go right to the source? Use these 4 essential oils to improve your workouts and athletic performance. 
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If you’re active, or just starting to develop an active lifestyle, then I encourage you to use natural tools to take care of your body.

No matter where you are in your health journey, essential oils have the potential to improve your physical, emotional and mental performance.

I love to run, bike, swim and hike and the following essential oils naturally give me energy, help me focus and soothe my sore muscles.

These 4 essential oils will help you commit to your workouts.
maureen kemeny, key west half ironman, endurance athlete, maureen kemeny, certified health and wellness coach, essential oil educator

There are so many reasons to incorporate essential oils into your life, but my focus here is to share some benefits of essential oils when it comes to training and workouts.


maureen kemeny, certified health and wellness coach, buffalo ny, athlete, athletic performance

How It Helps:

  • Natural energy boost! Are you dragging or maybe you have a really tough workout ahead? Apply peppermint oil to the back of your neck, your wrists and/or joints for that needed boost of energy.
  • Improves respiratory function and clear breathing.   In this study, taking Peppermint essential oil  internally was shown to improve respiratory function and exercise performance.
  • Improves digestive health!   I also use Peppermint internally to promote good digestive health.
  • Cools you down – add 5 drops of Eucalyptus and 5 drops Peppermint to a 2 oz. spray bottle filled with water to help cool the body during summer training!

   improve your workouts with natural solutions



maureen kemeny, certified health and wellness coach, buffalo ny, essential oil educator, athlete

How it Helps:

  •  Helps ease feelings of tension in the body.
  •  Helps promote a good night sleep.
  •  Improves mood.  This study showed it actually helped improve sleep and mood!

How to Use it:

  • Diffuse it while you sleep.
  • Apply to skin irritations, sunburn, or tense areas.
  • Add to bath water or mix with water and mist onto pillows and bedding.



  natural solutions to help soothe muscles and relieve tension

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 Breathe essential oil blend contains the following essential oils: peppermint, eucalyptus, lemon, melaleuca, ravensara, laurel leaf, and cardamom.

How It Helps:

This essential oil opens your airways and allows for easier breathing like no other oil! This is the go-to-blend for respiratory issues.

How to Use It:

  • You can try adding a couple drops of BREATHE to your chest for easier breathing, or diffuse it.


maureen kemeny, certified health and wellness coach, essential oil educator, endurance athlete

Deep Blue is a blend of Wintergreen, Camphor, Peppermint, Ylang Ylang, Helichrysum, Blue Tansy, Blue Chamomile, and Osmanthus.   It’s perfect for a soothing massage after a long workout (or after long hours on the computer).

How It Helps:

  • Comforts tired and sore joints and muscles.
  • Supports circulation to muscles and joints.

How to Use It:

  • Rub  Deep Blue on your  wrists, shoulders, knees and neck, before and after exercise.

Essential oils are amazing and if you are truly committed to your health then it’s time to incorporate them into your life.

I’m more  than happy to help you choose the right oil for you, or if you’d like to get your own starter kit (like the Athlete’s Kit pictured below!) contact me here.

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The Six Top Habits To Keep You Lean, Fit, and Ageless!


I started consistently strength training in my early 30’s and I’m happy I did. Over the years, I’ve found that the secret to staying consistent is to keep it simple. Strength train 2 times a week.  Complete one exercise for each major body part. Start with a 5 to 10 minute warm-up and finish with a 5 minute cool-down.

45 minutes total is all you need, including your warm-up and cool-down. Click here  and here for a couple of full body workout videos with instruction. As I age, my focus has changed. If you’re trying to figure out how YOU can stay lean and strong, and maintain your fitness as you age I would love to help you. Contact me HERE  and together we’ll reach your fitness goals!

 maureen kemeny, certified health and wellness coach, fit, healthy, lean, toned, strong, aging well, aging gracefully,


Drink at least 2 liters of water a day.   I tacked this habit 20 years ago and it took me 6 months  before I was able to consistently drink 2 liters a day.  It may take you time as well, but it doesn’t matter. A year from now you’ll be happy you started.






maureen kemeny, certified health and wellness coach, buffalo, ny, health, fitness, wellness, fit after 50

Eliminate the white stuff- sugar and wheat. Focus on foods with ingredients from the earth  (without man made chemicals / ingredients) 80% of the time. This means that 20% of the time you can have foods that aren’t so healthy. The all or nothing way of thinking doesn’t work. It’s ok to enjoy unhealthy foods occasionally, as long as  most of the time you focus on eating lots of vegetables, fruits and lean protein.

how to look amazing into yyour fifties


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Participate in aerobic activities that you love – be in nature, outside, dance, hike, ski. Think of movement activities that brought you joy as a child. These are the activities that will keep you moving.




Toxins are everywhere – in the foods we eat, in our skin care,  and home cleaning products. Eat organic whenever possible. I use natural products for my skin and our home. I don’t use over the counter products, like anti- inflammatories, digestive aids or  cough suppressants. Instead, I use plant based products (like turmeric) and allow nature’s power to help heal my body.  maureen kemeny, certified health and wellness coach, buffalo, ny, top 6 health habits, fit after 50, lean,


Foam rolling has added years to my endurance training. My knees used to hurt so much from osteo- arthritis and I resorted to knee injections to help with the pain. Now that I foam roll, I am able to run and bike pain free and no longer need to get injections. I can’t say enough about the benefits of foam rolling. I suggest you foam roll everyday, either first thing in the morning, before bed, before exercise or after exercise. 

If you’re new to foam rolling, here’s a video I created to help you get started.

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I would love to hear from you!  Please share with us the  habits that have made you healthier and happier.


best day ever, health, success, certified health and wellness coach, maureen kemeny, buffalo ny, self-care, success and self-care

The sun is warming up in WNY and it finally feels like winter is behind us for good. This one felt like it would never end!!!!!!

Are you feeling the energy that spring brings and a renewed sense of possibility? I know I am. 

I recently was invited to participate in a business training program.  One of the first exercises we were asked to do was to create our ‘Best Day Ever’. Are you wondering what this has to do with business, with health, and well, with life in general? 

Success in all areas of your life is directly proportional to your self-care.

And we aren’t talking about  self- absorbed, indulgent care. Contrary to what we’ve been told, self-care nourishes our body, mind and soul. To put our best foot forward day in and out and serve as we do, we must first meet our own needs. To be able to give to others, we have to first give to ourselves.

This exercise might be a challenge for you. Logistically, it may  seem impossible to find spare time when housecleaning, yard work, and bills need to be taken care of. Or maybe parental tapes are playing in your head telling you that your free time needs to be spent doing something constructive. Can you hear a parent telling you to not waste your time?

The ‘Best Day Exercise’ challenges you to think of what feeds your soul and rejuvenates your spirit. 

Productivity is not a part of this equation.There are no “should’s”. You have been given a day to do exactly what YOU want.

So I sat with paper and pen, and asked myself, “If I had only one day to live how would I live it?”

I had no problem thinking of ‘Best Day Scenarios’.

Some of my ‘Best Day Scenarios’ include my family. Another is a solitary bike ride along Lake Ontario on a sunny, hot day. When I’m on my bike,  the sun is shining and I feel the wind against my face, I feel at peace. I feel like I did as a child when we were free to spend the entire day outside running, swimming in the lake and climbing what we imagined were mountains. These days were pure bliss for me and being on my bike brings all these memories and feelings back.

In doing this exercise I realized that what feeds my soul and fuels my life is right here, right now.  

My peace is here with the people, places, environments and activities that are in my life. 

This one small exercise did so much. It  filled me with gratitude and peace.

I encourage you to take  the time now to figure out what your best day scenario would look like for you. 

Sit down with pen and paper. Use your imagination and with no limits brainstorm possibilities.

Here are some questions to guide you:

  • How do you hope to feel as you live your ‘Best Day Ever’ scenario?

• What would you be like? Are you at peace, confident, full of energy, adventuresome?

• Which activities would help you feel that way?

• What have you created or contributed?

• Who do you connect with?

• How does your highest self interact with the situations you face?

Planning your ‘Best Day Ever’ may be an exercise in gratitude to help you see what you already have in your life. Planning your best day ever may also reveal what is missing in your life.

If  your ‘Best Day Ever’ scenarios seem only possible in a Disney movie, ask yourself, “ What is missing in my life right now that this scenario will fill”?

Is it a sense of excitement, connection, accomplishment, appreciation, love, respect, recognition, stimulation, meaning, peace, freedom, or relaxation that is missing in your life?

When you become aware of your needs think of how these needs might be met with possibilities that are accessible to you right now. Maybe your need for adventure is closer to you than you realize. For example, we live 10 minutes from Niagara Falls and there are some amazing trails that meander right beside the Niagara River. Or maybe your need for creativity can be met in taking a paint class. Sometimes, what we most need is right in front of us. 

Now the other part of this challenge once you have created your ‘Best Day Ever’ is to MAKE THE TIME to actually do it.

So get out your calendar, plan when that day is going to happen. Make your self-care a priority!

So tell me, how does your ‘Best Day Ever’ look? In creating your ‘Best Day Ever’ what have you learned is missing in your life right now?  I would love to know how your day looks!

Best Health



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Gluten Free Almond-Banana Muffins

  I’m fortunate to live in a beautiful little town called Lewiston, NY. We’re 10 minutes north of Niagara Falls, along the Niagara river and only 9 miles from lake Ontario.

Lewiston truly is a hidden gem.

Winter in this part of the country can be tough, but during the other half of the year there isn’t a place in this world I would rather be.

It’s spring and people are out and about. Our main street has come alive. I’m seeing faces I haven’t seen since last fall. 

One of my favorite local hangouts is Mangia Cafe and Bakery, located on Center St.  I love to drop in for lunch with friends. 

gluten free almond-banana muffin, maureen kemeny, certified health and wellness coach, mangia cafe and bakery, lewiston, ny

A real bonus for me is that I can find gluten free options on the menu.  I have celiac, so gluten free is not a choice, it’s a MUST.

Rebecca Poletti, owner of Mangia, is kind enough to share one of her recipes with us. These muffins are delicious and easy to make.


  • 2 cups almond meal (ground almonds, also called almond flour)
  • 1/2 tsp sea salt
  • 2 tsp baking powder
  • 4 eggs
  • 1 cup ripe banana
  • 1 cup fresh cooked squash, pumpkin, or sweet potato
  • 1/4 cup olive oil
  • Optional: chopped walnuts, blueberries, cranberries, pumpkin pie spices, lemon zest               


  1. Preheat oven to 400 F.
  2. Place unbleached muffin papers in muffin tin.
  3. Combine almond meal, salt, and baking powder in a bowl. 
  4. In a separate bowl, beat eggs until creamy.
  5. Process the banana, squash and oil in a food processor or blender or beat them by hand.
  6. Stir them into the eggs. (All wet ingredients, including the eggs, can be processed, however eggs beaten by hand or with a mixer will add more loft.)
  7. Stir wet ingredients into dry ingredients and mix.
  8. Stir in any optional ingredients.
  9. Fill muffin tins to very top. Bake at 325 degrees for 25 minutes.

I have a feeling you’re going to love this recipe! Try it, and let me know in the comment section or on Facebook (you can follow me here) if you used any of the optional ingredients.


Today we’re talking about the health benefits of foam rolling.


Watch the video on YouTube Foam Rolling 101 Video

This is a health habit that you want to be practicing, whether you’re a couch potato or a seasoned athlete. Once you incorporate foam rolling into your life, you’ll notice huge improvements in pain reduction and range of motion. Foam rolling also helps  to prevent injuries.

I’m going to give you a personal example. I love to run, especially long distance and as a result,  I developed osteoarthritis in my knees several years ago.  I always ran with pain. A few times, I resorted to a series of  injections to supplement the fluid in my knees to help lubricate and cushion the joint. The injections were painful, extremely expensive  and were a temporary fix.

Then about 3 years ago, I started foam rolling on a daily basis. During the first year, I foam rolled at least twice a day. After about 3 weeks of consistent foam rolling, I noticed improvements.

I now run pain free –  no more injections, no anti-inflammatories!!!!!!!!

You can foam roll before exercise, after exercise, before going to bed – whenever you can fit it into your life. Doing it is what makes the difference. Aim to foam roll once a day for a total of 5 minutes. I  foam roll after a workout, as part of my cool down.

It does hurt, but it will get easier and in the end the discomfort is worth the gains. The more uncomfortable an area feels, the more it needs to be massaged. Try to hold on to a sore spots for 30 to 90 seconds until you feel the release before moving on.


It’s the next best thing to having a professional masseuse  right in your home.


Use a stopwatch or timer and work on each muscle group from 30 to 90 seconds.


Lie face down with your foam roller under one thigh. Start at the hip and roll down toward the knee. Spend 60 seconds on each quad. Don’t roll over your knee joint.


Lie facedown on the ground and bend the leg you are working on. The other leg is off to the side. Roll from your pelvis down to your knee. Spend at least 60 seconds on each side and spend extra time on the sore spots.


If you run or bike, you’ll want to spend extra time rolling down and up the outside of your thigh. Lie on your side and place your foam roller under you. Top leg will be bent with the foot on the floor. Start near the hip and roll down toward your knee, stopping before the joint. Try to maintain as much body weight as possible on the roller.


Sit on the roller and place your arms behind you with palms on floor. Cross your foot over the glute that is being massaged. Roll over the glute area and when you find a trigger point spend extra time on the spot.


Sit on the ground with your roller under the back of one thigh and the other leg crossed over it. Roll up and down your leg for 30 to 90 seconds, then switch legs.


Lie faceup on the ground and place your roller under your mid-back. Support your head with your hands. Roll from your shoulders down to the middle of your back for 30 to 90 seconds, then move to the other side.

If you’re feeling stressed, try foam rolling right before getting into bed.

Give it a try and let me know if you have any questions.

Let me know in the comment section if you are a foam roller and how it has helped you.

Avoid Sugar! Eat More Fat to Get Thin.

It’s hard to believe isn’t it?  After being told for so long that FAT is the culprit for expanding waist lines, research now confirms  it’s………………..

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A nutrition advisory panel that helps shape the country’s official dietary guidelines just released new official limits on the amount of added sugar that Americans should consume. The panel has also lifted its previous restrictions on fat and cholesterol.

Yes, that’s right, they are encouraging the addition of fats into the American diet!                  

Why Is Sugar Making Us Fat?

The low-fat diet introduced in the 1980s drastically changed the way we eat. Lowering fat intake meant replacing the fat calories with fillers like bread and processed foods, which all break down into, yep, you guessed it, sugar. The more sugar we eat, the more addicted to it we become.

Some Sugar Facts

It’s estimated that in the 17th century people had 16.25 teaspoons or 65 grams of sugar throughout the course of their lifetime. That’s the amount in a single coke.

It’s estimated that Americans now consume 22-30 teaspoons of sugar a day, and a large proportion of that comes from drinks.

And it’s making us FAT

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How much sugar should you eat?

The panel is recommending that Americans limit sugar to no more than 10 percent of daily calories  because of its link to obesity and chronic disease. That means roughly 12 teaspoons, or 48 grams a day. That’s still a very generous amount of sugar.

EAT MORE FAT TO GET THIN Healthy Fat that Is!

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We need to focus on eating more fruits, vegetables, nuts, whole grains and fish. Members of the panel said they want Americans to focus less on individual nutrients and more on overall patterns of eating.


Here are 3 strategies to help avoid processed sugar:

  1. Overcrowding: add more good stuff to crowd out the craving.
  2. Replace refined with more gentle sweeteners  like raw honey, molasses, lacuna, maple syrup, coconut sugar
  3. Eat high quality fats like fish, nuts, seeds, avocados, coconut oil.

Like any addiction, it can be hard to do it on your own. I WOULD BE HAPPY TO HELP YOU. Contact me at and we will create a personalized plan to help you kick your sweet-tooth and start you down the path to a healthier, happier you!

Let me know in the comment section if you have a helpful strategy to avoid sugar.

To your health,

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Maureen’s Birthday Challenge

Today I’m 56 and I’m using this opportunity to do my first video!

Have a watch.

Important dates are a good time to reflect and since I’m getting older, I’ve been thinking about what aging means to me and other people.

When I was in my 20-30s, I thought that aging = fewer possibilities. Boy, was I wrong!

Every year just keeps getting more exciting and more fulfilling. 

I accepted a challenge for my birthday to do 56 pushups – one for each of my 56 years!

I’m not doing this just to show that I can do 56 pushups. I accepted it because challenges keep me feeling young, but more than that,

I want to show that aging is not an obstacle to goals and dreams! 

This is my first video and the thought of posting this scares me more than having to do 56 pushups (but trust me, that scares me too). 

This challenge is an opportunity for me to ask you…….

  • What do you really want for your health and life? 
  • What is it that you would love to go after?
  • What do you dream of doing or accomplishing? 

Don’t let another year go by without challenging yourself in body, mind and/or spirit.


So what will you challenge yourself to do this year?….

  • walk a mile
  • match your age in pushups
  • learn a new language
  • travel
  • participate in your first race

Trust me,  goals keep us feeling young and fill our lives with purpose.

Make this year count! You’ll never get it back. 

Don’t forget to lean on community for support. And I’d love to help you. Look under the ‘Work With Me’ tab to see how we can work together, in person or via Skype.  

You deserve to have a full, vibrant life.

Leave a comment below and let me know how are you going to make this year count! How will you challenge yourself?

So, without further ado, my birthday challenge! These won’t be perfect pushups especially toward the end, but my goal is to get them done. 

Wish me luck.

In health,