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!

signature for maureen kemeny a health, fitness and wellness coach in buffalo ny

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.”


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


health and wellness coach who knows how to get resultshanswer to looking great, 


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.

maureen kemeny, certified health and wellness coach, buffalo, ny, top 6 health habits, lean fit, health, fit after 50



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


3 Reasons Lucuma Powder is the Superfood to Lower Your Sugar Intake (And Lose Weight!)

We all know that eating too much sugar  isn’t healthy. Sugar is linked to weight gain and various diseases like obesity, type 2 diabetes and heart disease.

But oh it tastes so good. We love sugar. We crave sugar, and no wonder. Sugar releases dopamine in the brain, triggering addictive tendencies. It can explain strange behavior, like running out to the store late at night to feed that craving.

So how can you reduce your consumption without going crazy?

Try Lucuma Powder As A Sweetener

lucuma powder is a sweet, healthy superfood that can be used as an alternative to sugar. Low on the glycemic index so helps with weight control. Maureen Kemeny certified health, fitness, wellness coach Buffalo NY


Lucuma is an amazing sweet and delicious superfood.  It’s a fruit that is found in Peru, Chile and Ecuador. Peruvians use it in their baking and are famous for their lucuma flavored ice cream.

The pulp of the lucuma fruit is dehydrated to produce the lucuma powder, or flour.

Why is it considered a superfood?

1. It’s Healthy:  Lucuma provides 14 essential trace elements, including a considerable amount of potassium,  sodium, calcium (keep bones and teeth strong), magnesium and phosphorus (bone and protein formation).

2. Low On The Gycemic Index Scale:  Which makes it a wonderful alternative to sugar. It doesn’t cause spikes in blood sugar and this makes it a good choice for diabetics and anyone trying to lower their sugar intake.

3. Taste Is Sweet and Delicious:   It adds a nice caramel flavored sweetness to foods.



What is the Glycemic Index?

The Glycemic Index ranks carbohydrates based on their rate of conversion to glucose. Glycemic Index uses a scale with higher values given to foods that cause the most rapid rise in blood sugar. Pure glucose serves as a reference point, and is given a Glycemic Index (GI) of 100. You want to pick foods that are 55 or lower on the glycemic scale. These foods are less likely to cause large increases in blood sugar levels. You want to avoid foods that are 70 or more on the scale. These foods cause a rapid rise in blood sugar and are more likely to cause weight gain and chronic diseases related to obesity such as diabetes and cardiovascular disease.

You can find the glycemic index of any food at

The Glycemic index number for Lucuma is about 25, way below the suggested value of 55 that is recommended to keep blood sugar low.

Where to Find It:

I’m fortunate that I can buy lucuma powder at our local grocery store, Wegmans. If your local grocer doesn’t sell this product, you can also find it  on Amazon. The brand I buy is Navitas Naturals. It’s organic, non gmo, gluten free and raw.


How to Use It:

I like to put 1 to 2 tsp in my morning smoothie.

You can find a lot of yummy recipes at

Here’s one of my morning smoothie recipes using Lucuma!

Maureen's Morning Smoothie, certified health and wellness coach. Buffalo NY

I would love to hear if you use lucuma powder or another healthy sugar substitute. Let me know in the comment section.

Best Health,