Staying on Track

If you recall from my previous post, I noted it’s much easier to have success with your fitness/weight loss/health goals if you make a plan and make a commitment.  I know, personally, that if I say I’m going to do something, I may not always follow through with it. But if I commit to something, I am committed 100%.  So, here are my commitments for 2018:

Whole 30

To kick off the new year, I’ve committed to another Whole 30 – which begins TOMORROW. As always, I’m super excited to start another Whole 30 Program.  I have over-indulged in my fair share of chocolate this Christmas season, and I really need to slay my sugar dragons.

Whole30 Reset

I began preparing for my 30 days late this past week.  I got my grocery shopping done and spent part of the weekend eating clean meals.  My fridge is organized and the chocolate is going into cold storage.  I have been waiting to get started and now I’m more than gung-ho. I know how great I feel during and after my 30 days and I know the chocolate will be there later on down the road if I really feel the need to have some.  But, for the next 30 days, I’m committed to clean eating and drinking.

Gym Routine and Workouts and Rest

Fortunately, I don’t really ever need to push myself to exercise.  In fact, I’m eager to do my workouts and, it seems, it’s often all I think about.

Rest Day2

I mean, if I’m being completely honest….

In addition to my boot camps, family fitness classes, and attending Zumba, I have regular gym sessions (I often exercise more than once a day – splitting my days with lifting in the morning and cardio/boot camp in the evenings).  Therefore, I sometimes get through a work day on 3-5 hours of sleep.  And, let’s be honest, that just isn’t enough.  Although I am fully functional on just a few hours of sleep, I am committing to resting more in 2018.  I am going to let go of my fear of missing a workout and spend time relaxing (and snoozing).


Eye Health

A few years back I had eye surgery.  It was a gross surgery where my eyeball was cut into and a membrane was scraped out.  Although, my vision in that eye on it’s own has not improved (and may never), my vision with both eyes together is still better than 20/20. That being said, I’m constantly fearful that the sight in my good eye will go and I’ll be SOL.  If it happens, I won’t be able to read and my driver’s license will likely be taken away.


Be proactive and take care of your vision.

I have been as proactive as I can be, but the issue with my “bad” eye was such a fluke that there really is no way to prepare for or prevent the same thing happening in the other eye. However, I am careful with my eyes and I do what I can to ensure my eye health is up to par.  I keep drops in my desk at work and at home, I always have my sunglasses on during the day, even in the winter, and especially with all this snow in Nova Scotia so as to prevent Photokeratitis – or snow blindness.  In fact, I have several pairs of sunglasses with different UV protection and different shades of protection so that I have a pair to go with every weather condition. And I already have my next appointments set with my eye surgeon/check-ups.

Although I don’t wear glasses or contact lenses, Warby Parker now offers a Prescription Check App that allows an eye doctor to assess your vision and provide an updated glasses prescription.  If you are someone who wears glasses, or just want to have your vision checked out, then it may be worthwhile checking out this app.

So that’s my short-list of my commitments for staying on track this year.  What’s on your list?





Welcome to 2018 – This is YOUR Year

It’s a brand new year, which means the resolutions have been made and people are out in abundance to make this year their best year ever.

Diets have been started, gyms have been joined, pacts have been sworn to.  And while I’m hoping that most of you will have success, some of you will fail.  Why?  Because plans aren’t being made.

I never make resolutions for the New Year when it comes to fitness and health.  I may make other resolutions, such as reading more, watching less television, spending more time with friends, etc.  Those are the resolutions that are easy to keep.  Because they’re easy. Changing your health and lifestyle doesn’t come easy for many.  It didn’t come easy for me at first.  Mostly because I wasn’t being honest with why I wanted to “change my life”.  (In complete honesty, I didn’t want to change my life, I just wanted to stop being fat.)  It wasn’t until I made the commitment to change my life and improve my health – for me (and not for the New Year) – that things started shifting for me.  I made a plan and I stuck with it. Why?  Because my lifestyle was becoming detrimental to my health.  I wasn’t exercising and I was eating crap and I have a heart condition to worry about.  I didn’t want to die from a heart attack before I turned 30.  That’s when I made the commitment to and for myself.

I wholeheartedly want you to succeed in your resolution.  But, instead of calling it a New Year’s Resolution, why not calling it a Lifestyle Change or a 2018 Commitment?  And instead of making a resolution, why not sit down and plan out how you will improve your health this year?  What will you do?  Make a list:

Will you commit to: Working out 3 days a week?; Creating a grocery list to include only the good stuff?  Plan your meals in advance?  Trying and sticking with a fitness class for a full session?  Eating clean?  Quitting smoking/drinking/binge watching tv?

Think about what you want to accomplish.  Do you want to:  Improve your overall health? Sleep better?  Eat more veggies? Lose weight?  Get stronger?  Run your first 5/10K?  Have mental clarity?

Once you know what and why you want to accomplish, and you commit to your new life changes, your rate for success goes up.

And for all of you who are old pros at this, be sure to support those around you. Encourage those in your circle to continue to eat better, exercise, sleep more, log out.  Welcome the newbies to your lifestyle.

And don’t be a dick in the gym!  We were all the newbie at one point.  For some, stepping into a fitness room for the first time is intimidating enough.  Be friendly!  A smile goes a long way!

2018 Gym

Saw this in someone’s feed and stole it.

Cheers and good luck!


“Small Change, Big Gain”

Last month I wrote a post on my Top 5 Wellness Favorites.  Included in that post, was mention of the company Elysium Health.  Elysium is all about the small, daily habits that lead to a healthier and better life.  And since my post, the team at Elysium has come up with a great infographic and included quotes from some wellness sites – MINE INCLUDED.  (That’s me at the bottom – NSFitBitch.)


Thank you Elysium for providing this great infographic and for including my post.




Happy Monday Morning!!

Today is the start of a brand new day…and week.  So why not make the decision that today will be the day you change your life.

Bad Workout

Deciding to start a fitness program or healthy lifestyle does not mean you have to commit to running a marathon or hitting the gym every day or signing up for an intense boot camp class (though, you’re more than welcome to come to mine!).  You can start your brand new life by going for small walk around your block or adding in the Commercial Break Workout to your TV watching routine or even, since it’s summer, going for a swim.

Just do something.

I promise you that if you started adding a little fitness (and healthier eating) into your life your body will thank you.  And soon enough, your body will crave it.  Chances are you will feel more energized and happy and excited…and proud.

So, Happy Monday!  Make today the day you change your life.












20 Minutes a Day Can Change Your Life!

20 Minutes

I’ve said this many times before.  I’ve said it over and over again and I will continue to say it over and over again.  Why?  Because I believe it.  In fact, before I began my fitness journey, someone in my life kept saying that to me.  I thought he was just being an asshole and telling me I was fat (let’s face it, y’all, I was fat!), but eventually I listened to those words and I went from there.

As I mentioned in my last post, when I first started exercising, I couldn’t make it 20 minutes.  I could barely make it 3 minutes without wanting to kill myself (or feel like I was already dying).  My goal was to make it to 20 minutes.

When I finally did make it to the 20 minute mark I was ecstatic.  And for a long time that’s where I remained.  Just at the 20 minute mark.  Eventually, I did move up and sometimes I would (and still do) work out for hours on end.  But, there are times when time is limited and 20 (or 30) minutes is all you have.  You can sit around watching TV or creeping Facebook, OR you can get up and take advantage of that little bit of time and do something that will improve your mood, your energy level, your health, and your life.

Change Your Life

This past Saturday I was pressed for time and wasn’t able to get to the gym or a class but I desperately wanted to work out.  Technically, it was supposed to be my day off, but it was rainy and gross out and I was feeling lethargic and lazy and like I needed to do something. Initially, I was supposed to do the warm up for the Relay for Life but because of the raining weather, the warm up got cancelled.  Yet, I was craving a workout.  I didn’t want to overdo it because rest days are extremely important and, I admit, I don’t always take advantage of them, but I really wanted to get in a little cardio and a little strength.  And I did.

I got my game plan ready and I had myself a sweat-inducing, heart-racing 21 minute workout right there in my boyfriend’s living room.  And it felt great.  I felt great.  I accomplished a lot in a little bit of time and carried on with the rest of my day.

So, if that’s all it takes (at the very least, to start), why not set aside 20 minutes of your day and get moving in the direction to change your life.








Begin (Confessions)

I saw this post in my Facebook feed this today and knew I had to write something about it.


…Because this is truth.

We all have to start somewhere.  We are all beginners.  We will not know our full abilities until we try.

When I first began my fitness journey I could not do a full three minutes on my elliptical.  In fact, I found it so hard that I gave up.  I was winded and sweaty (I still sweat like I’m burning in Hell) and, frankly, I was embarrassed that a mere three minutes of cardio nearly killed me and I gave up!

I had bought that elliptical on a whim of trying wanting to be healthy (read: skinny) and I failed.  And, apparently, at that time I was okay with failure.  But then one day, that one particular day, I made a decision and my life changed – forever and for the best.  I swear to God, that elliptical saved my life.  I saw this with all seriousness and certainty.  I was on a path that was destroying me.  My self-esteem was shot, my mental health was in the toilet, and I was overweight to a degree that I should never have let happen.

And I jumped on my elliptical and had my first real workout.

And, although I swore I would never publicly show this photo – I realized, “well shoot!  This was me!  This is what I looked like!”  So, here goes:

Side by side

Left: Before / Right: After 

Yep!  The pic on the left with the scratched out face and the really, really badly blonde hair is me.

And you know what’s sad?  I I don’t even recognize that person on the left and I’m ashamed that I allowed myself to treat my body that way. After A Lot of hard work, dedication, and discipline, the pic on the right reflects closer to where I am today. But each day I grow in my fitness. I’m so much stronger and adventurous in my exercising. And I look forward to challenging myself daily.

Once I started exercising regularly and eating healthier, I started feeling better on the inside too.  I know not everyone gets this or agrees. But this is 100% true for me. Exercise helped bring me out of a 10 year depression. It helped with my self-esteem and confidence.  There are days when I still struggle with these but overall, I’ve become a different person.  (Give it a chance….you might be shocked to find that exercise can help you too.)

Mood changer

When I look back to those years ago and hopping on my elliptical and failing miserably at my first attempt of working out, I almost feel glad,  Because I was doing it for the wrong reason.  As I said above, I wanted to start exercising to get thin, not to have a better life.  And it wasn’t until I decided to change my life that my life changed.  That’s when I really began.

So, don’t be afraid to begin.  Even if it means you’re starting over or beginning again.  It’s when you’re really ready that you will make the effort.  As you know, my mantra for years has been “If you’re not willing to do the work, you’re not ready to lose the weight.” (Thank you Shaun T!)  Again, #Truth!

So, don’t be afraid.  Go ahead and begin.  And if you have to, begin again.
















You’re Good Enough!

I had a conversation with another fitness professional recently and we were discussing how “haters gonna hate” (although we were more eloquent than that).

When you make the decision to change your life and to become a healthier person, there will always be someone – that one person – who will do whatever he or she can to keep you down.

I can attest to this.

After I’d made some changes and began eating better and exercising, I lost weight very quickly and my overall health changed.  Everyone was really supportive of me, my decisions, and my lifestyle.  Except one person.

This person, for whatever reason, wanted to make me feel bad for feeling good.  In fact, this individual even made a public comment that I looked sick and had “gone too far”.

Really?  I gave my life a makeover and worked my butt off to get healthy. Before that  was overweight, sedentary, and basically ate garbage.  But suddenly, now I’d gone too far?


While you will always have tons of support while on your road to good health, you will also encounter a few people who jerks and will work to bring you down.  Either they’ll throw out a hurtful comment or a snide remark, or will just talk shit about you behind your back.  The truth is – and again, I’m calling a spade a spade – these few people are dissatisfied with their lives.  They’re jealous that you look and feel so damn good, and that you have accomplished (read: earned!) so much, and they, for whatever reason, don’t want to put in the effort to do the same for themselves.  So, in turn, they want to discourage you in hopes that they can bring you back down to their level.  DON’T LET THEM.

And if you need to, shake ’em off.

Remember, as always, You’re Worth It!












Fitness: The Only Known Cure for Anxiety (Guest Post)

The wonderful team (and in particular, Dan Chabert) at have been kind enough to provide me with the following article.

As someone who has personally been affected by depression and anxiety in the past, I can attest that regular exercise can improve your mood and, in turn, really change your life.  I truly believe that exercise “cured” my depression (thank you, endorphins).  While this may not be true for everyone, and some of you may not agree with the statements below, it is definitely an enlightening read.



Psychological symptoms such as anxiety have been scientifically proven to affect multiple aspects of fitness like endurance, conditioning, and concentration. However, fitness can positively affect psychological symptoms, and reduce both anxiety and stress. Fitness does not only keep our body in shape, but it also works our minds as well. Daily exercise is powerful enough to notably reduce symptoms of anxiety and depression, also improving your overall psychological and physical health.

Scientific Background

Multiple researches have been performed to study the relation between anxiety and fitness, and how they affect each other. Studies conducted by the US Department of Health and Human Services and the Harvard Medical School as well as other health organizations and private researchers have revealed that fitness maintains a solid mental state and it can reduce anxiety and stress.

Exercise is very effective at diminishing fatigue, while enhancing awareness and focus. It is also proven to increase our cognitive capacity in general. This comes in extremely handy when anxiety clouds your mind and stops you from focusing.

Sessions of yoga, running, and other dynamic activities have shown to stabilize anxiety issues that affect the brain. Some people underestimate the effects that anxiety can produce to their body, thinking it´s just a psychological issue and not realizing how taxing it can be for their physical activities.

The US Department of Health and Human Services performed an investigation in which they found that participating in multiple fitness activities and aerobic training will reduce considerable amounts of mental tension, improve self-esteem and overall mood. Exercise works as a natural cure for anxiety and other psychosomatic symptoms.

Using Fitness as Psychological Therapy

For a long time, many psychologists have included exercise and fitness activities such as running, yoga, bike riding and swimming to their therapy. In fact, regular sessions of such activities may have an effect even greater than any possible medication.

While exercising, your body produces considerable amounts of endorphins, which work as completely natural analgesics for your mind, also refining sleep. After beginning a session, some people might be able to note important changes in their mood during the first 10 minutes of exercise, stimulating effects that reduce nervousness.

If exercising has a positive impact on your mind during short training sessions, making a frequent exercise schedule can be a definitive solution to your mental stress. Fitness will help you keep a clear mind and a healthy body all at the same time, it doesn´t get any better than that.

However, each therapy has a different outcome on each patient just like in any other case. Your body may generate a positive reaction when training and perhaps even relieve your anxiety for good, just like it might not have any impact at all on your symptoms. Regardless, one thing is for sure; fitness will help you improve your physical health, and this is undeniable.

Incorporating Exercise to your Therapy

For optimal results, you should look for a physical activity that best suits your personal preferences. Some anxiety patients prefer to clear their mind with a calm and quiet activity; practicing yoga is a perfect solution for these cases.

For more active exercises, running is an awesome idea. Going out for a jog with fresh air is very likely to reduce your mental symptoms in a matter of minutes. Concentrate on the path, admire everything throughout your trip and let your mind take off from daily pressure and anxiety. Running will clear up your mind while improving important aspects of your physical form.

You can always get a running buddy to add an extra layer of distraction to your exercise therapy. Social interaction while exercising is a great way to distract your mind from anxiety, stress, depression and other symptoms that cloud your brain. Some therapists recommend running or exercising with other patients of similar cases. Group therapy allows you to measure your progress along with other people under similar circumstances to yours.

If you prefer individual therapy, a playlist of your favorite relaxing music is always a great companion. Select songs that have a positive impact in your mood, ones that help you relax and that you can feel working with your activity. Music also has a very interesting scientific background in reducing symptoms like anxiety and similar.

If your body or mind can´t get used to physical activities, it might be an indicator that you need more time to adapt yourself. Don´t quit if you don´t see immediate progress, experiment different methods of practicing each activity and let your body adapt for one to two months before giving up on exercise therapy.

Fitness & Anxiety Disorders

Everyone has been through anxiety during a point of their life. However, when it comes to anxiety disorders, over 35 million people compose the most common symptom in the United States– This is where fitness comes in.

Research suggests that when it comes to anxiety, the exercise intensity is not really relevant to the treatment. A calm 15-minute long walk can be as effective as an hour-long intense training session. It´s a matter of personal comfort, where your body and mind try to find an activity that distracts you from these disorders.

A single exercise session will produce temporary results. A simple walk across the park can provide multiple hours of mind peace and declining in negative psychological symptoms; this effect is similar to the one of an analgesic for a common pain.

Not only does fitness work as a solution, but is also works as a prevention method. Investigators point out that people who practice physical activities are less likely to suffer from anxiety. Making fitness a habit in your life can lessen the amounts of anxiety.

Writer’s Bio:



Dan Chabert

Dan is an entrepreneur from Copenhagen, Denmark. He is a husband first and ultramarathon distance runner second. The websites, & keep him busy, as well as being featured in many different runner blogs all over the world.


Instant Results

I saw this meme the other day on my Facebook feed and I thought how true it is and has been for many of us.


We’re just entering our second week of 2017 and, as most people do, many of us have also made New Year’s Resolutions.  (Have you?  Tell me about them.)

I almost never make resolutions for the new year because I know I’m more than likely setting myself up for failure.  (Stop swearing.  Yeah right!)

Instead, this time I have have made the decision and commitment to work harder on my strength training this year.  For Christmas I had received a free-standing boxing bag, something I have wanted for a long time.  I was ecstatic Christmas morning.  And I have been utilizing it this past week like crazy.

In addition to the boxing, I am going to continue to my strength training in the gym (and at home) with lifting weights and, hopefully, continuously increasing the weight.  Of course, this part will depend on how my back fares.  I wretched it again just this morning while shoveling snow.  Sometimes I feel like it’s never going to heal.  But, that being said, I will work on my strength while doing my best not to injure myself any further.


My Whole 30 60 (I am aiming big this time) also starts tomorrow morning and I have been so excited to get going.  Don’t get me wrong, I am going to miss chocolate and those dreamy peppermint mochas, but I know how wonderful I feel when doing a Whole and committing myself to completely clean eating for 60 days has me on edge in all the good ways.

But see – this is the point of this post.  Instant results would be fabulous!  But it’s just not realistic.  Oprah said years ago on her show that if there were a pill out there to make her lose weight she would be on it!  But, unfortunately, there is no magic pill. You have to work for it.  You have to.  The only instant result you get is making the choice to change your life.

That’s right, in one instant you can change your life.  You can commit yourself to a better lifestyle – to eating cleaner, to sleeping more, to getting enough water to drink, and to exercising.


Even 20 minutes a day can change your life!

Many years ago, when I was overweight and at my heaviest, I made that commitment. And, as you know, I haven’t looked back.  I have changed my life.

At first, I had a hard time getting through my workouts.  I was panting and huffing and puffing.  I could barely get through three minutes.  But I kept at it and I worked my way up to 10, 20, 30, 60, 120 minutes.  I have often said that 20 minutes a day can change your life  and I stick by that.  You do not need to spend hours upon hours in the gym.  But you do have to do something.  Start off with a goal of even 5 minutes a day.  Work your way up to 10 or 20 minutes over the weeks.  See how different you feel, how easier it is to breathe, how harder you can go.  Feel the difference in your body and how your clothes fit.  Commit yourself to one month.  Give yourself 30 days of eating better and working out even 3 times a week.  I challenge you* to do that. Thirty days is not a long time.  But those thirty days can change your life.

You have to work for it.

~Fit Bitch

*Anyone accepting my challenge, please feel free to comment or email me and let me know you’ve accepted the challenge, or if you want fitness tips, instructions, workout ideas, or nutritional advice/healthy eating coaching.


It Takes Time


So often I hear of people who’ve quit fitness because the results weren’t instantaneous.

But you know what?  Results likely won’t be instantaneous.

I’ve said this many times in the past and I stick by it – (think about it) – the weight didn’t come on overnight, so it shouldn’t come off overnight.  This is why I’m wary and against those “diets” and programs that offer nearly instant success, yet, encourage you to not exercise (I’m looking at you, Ideal Protein!*).  I mean, you’ve got to work for it, people!

(*You can read more about the dangers of high protein, low carb diets from my post here:

We all want to see our hard work pay off, and it will.  But you have to actually put in the work.  And you have to give it time.

Don’t be discouraged because three weeks have gone by and you haven’t lost the ten pounds you were hoping to.  Our bodies don’t work that way.  You might not lose those ten pounds for a few months.  But I guarantee that if you’re eating healthier and fitting in time to exercise regularly that the wonderful changes you’re making in your life are affecting your health in a positive way a lot more than losing those ten pounds are.

Remember:  Progress is progress!

Hang in there.  Stick with it.  Don’t give up.

~Fit Bitch