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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Woman putting deodorant

I’ve been taking baby steps towards a more chemical-free lifestyle for both personal and environmental reasons.

You may already know, but it’s worth repeating, that a lot of the toxins we’re exposed to come from products we put on our skin, like makeup, lotions and deodorant. 

The deodorant / anti-perspirant I used for years (one of the leading brands for women) rates 5 out of 10 on the Skin Deep hazard scale found on the Environmental Working Group website. The scale is ranked from 1 least harmful to 10, most harmful.

Some of the compromising ingredients in the deodorant I was using include fragrance, petrolatum, and cyclopentasiloxane. Many studies have found that these ingredients may contribute to cancer, organ system toxicity, and allergies/immunotoxicity.

When it came time to change my deodorant/anti-perspirant, I was afraid! A little embarrassing fact about myself- my armpits sweat…a lot. They always have.

In high school I remember always having pit stains (can I blame it on a lovely combination of hormones, chlorine from swimming, and poorly chosen shirt colors?). Thankfully, it has calmed down a lot since my high school days, but I still rely on deodorant.

And if you’re like me, you are ALWAYS wearing deodorant. I apply it after I shower, before bed, before work and intermittently throughout hot summer days.

So a few months ago I reluctantly mixed up my first batch of DIY natural deodorant. I use baking soda, unrefined coconut oil, and arrowroot powder to thicken it. Simple.

Now I won’t sugar coat this- the first two weeks were MISERABLE (I think my coworkers would agree). Never in my life have I smelled BO on myself before those two weeks. My armpits had to sweat out all those toxins and since I was only wearing my DIY deodorant (not anti-perspirant) that’s exactly what happened.

But after two weeks everything changed. I no longer smelled of BO, I perspirated less, and I didn’t have to apply the deodorant as often. When I shower now, it actually feels like my skin I am washing and not a film that never totally comes off (which makes for a smoother shave too!). I have not used any other deodorant since and have no desire to!

Ready to make the switch? You can mix up a little batch using the ingredients mentioned below, and feel free to add a few drops of a natural fragrance extract for a nice smell.

Put it in a little glass jar, and voilà! If you aren’t a DIY person, there are many options listed on EWG’s website . Just remember to give it a couple weeks. It may not be a pleasant transition but stick with it- your body will thank you. 

D.I.Y. Deodorant Recipe:

Mix the ingredients together with a fork:

2 tbsp arrowroot powder- thickener

2 tbsp baking soda- neutralizes odor

3 tbsp coconut oil- antibacterial properties

a few drops of natural fragrance extract (optional)

dyi deodorant, certified holistic health and wellness coach, buffalo ny

I add natural lavender extract to give it a nice smell and soothing effect on the skin.

If you want your deodorant thicker, add more arrowroot powder.

Make sure you use pure ingredients. Contact me to learn more about the brand of quality ingredients  I use.
Do you make your own deodorant or any other skin product? Please share your recipe with us in the comment section.

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………………..

sugar, fat, maureen kemeny, holistic, health, nutrition, fitness, coach, buffalo,

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

sugar, obesity, fat, health, maureen kemeny, holistic, health, nutrition, coach, buffalo

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!

healthy, fat, obesity, health, nutrition, mauren kemeny, wellness, coach, buffalo

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,