December 1, 2025

New Year’s Healthy Living Prep by Maggie Ayre

December 11, 2012 By Leave a Comment

The New Year is a perfect time for trying something new. Unfortunately however, all too often our New Years Resolutions are set up to fail. The reason why is we tend to go over the top with our goals. For example:

 

  • Go to the gym EVERY day in January
  • ONLY eat fruit for breakfast
  • Eat 23 portions of fruit and vegetables EVERY day

You get the idea. Often our goals are simply unrealistic. Then as soon as we “fail” we go back to our old habits.

The good news is, there is a better way! Instead of focusing on what you’re going to do focus on what you want to achieve. For example:

  • Drop a dress size by February 1st
  • Be able to run a mile by 20th January
  • Get fit for skiing by half term

Each time you go to the gym or eat healthy, your actions will be a small step to achieving your goal.

Miss a single exercise session or eat an unhealthy snack? It doesn’t put you right back to square one all! It does mean however, that you’ll have to work a bit harder to keep on track.

The important thing is to choose the right goal!  It’s got to be something that means something to YOU. For example, as a teen I often joined my friends on a diet or exercise regime but I never stuck to it.  It was their goal, not mine. Here’s the bottom line:

Choose carefully.  What do you want to achieve in 2013?

Answer these questions:

  • If you could be the very best version of yourself what would you look like? What would you be capable of? What would you do?
  • What one step can you take in January 2013 to move towards becoming this person?

This single step should form the basis for your first goal.

When could you accomplish this by?  This should become your end date.  If your end date is further than 6 weeks into the New Year you need to set a mini-goal or mile stone along the way.

For example, my goal may be to be a size 10.  If I am currently a size 16 this will take longer than 6 weeks to achieve.  What could I achieve in 6 weeks?  If I work really hard I could drop 2 dress sizes but a more realistic goal would be to be a size 14 by 31st January and a size 12 by 28th February.

The next step is to decide how to achieve your goal.  In this example I might decide to snack only on fruit and only drink water whilst making sure I do 60 minutes activity everyday and 30 minutes of higher intensity activity 3 times a week.

What will your goals be for January 2013? Leave a comment and share your goal. Decide and commit!

Maggie Ayre is the UKs leading Fitness Coach for Teen Girls.As well as one-to-one and small group nutrition and fitness work with teens she has developed the 3G Program designed to be run at schools as part of the PE curriculum. She also offers mentoring for PE departments on how to re-engage teen girls with PE and has recently published her third book; “Nutrition for Exam Success – A Parent’s Guide” which is now available as a Kindle and paperback at Amazon. Maggie may be reached via www.maggieayre.com, www.nutritionplansforteens.com, www.femalefitnessrevolution.com

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Don’t Hibernate this Winter! Written by Mollie Millington

December 9, 2012 By Leave a Comment

STOP THE WRINKLES! This article is sponsored by ELANVEDA. Try Elan Skin Renue! Elan Skin Renue is a unique Ayurvedic blend of essential oils. http://store.elanveda.com/Skin-Renue-p9.html. When used consistently, this all-natural solution improves radiance and minimizes fine lines and wrinkles of the face and neck. Chock full of natural and organic essential oils, Elan Skin Renue is a power-packed blend with antioxidant oils. Simply apply 4-5 drops of Skin Renue to your face and neck and enjoy the youthful glow that follows! Enter HEALTHYSKIN for a 25% discount as our gift to you. (Expiration 12/31/12.) Find ELANVEDA’S entire product line here, www.elanveda.com. Email via info@elanveda.com or call them directly, 310.570.9535.

 

Don’t Hibernate: Top Trends for Wintertime Workouts
Written by Mollie Millington

It’s the most wonderful time of the year.  The winter chill and even snow have arrived.  Temperatures are dropping each day.  It is probably dark when you get up and dark again when you return home from work.  The combination of these factors can steal away your fitness mojo.  Here are the top winter fitness trends that can bring you out of your slump.  Remember ‘if it’s not fun, why do it?’ so experiment until you find something you love.

Exergaming- Who says kids get to have all the fun? If someone in your family or one of your friends already has a gaming system, look into purchasing games that get you moving, such as Wii Sports; Nike+ Training for Kinect; Dance Dance Revolution; or EA Sports Active.

Indoor cycling- Winter is a fantastic time to introduce cross training to your fitness regime.  Hop in the saddle for a different kind of high cardio (but low impact) workout.  Try it 5 times before you decide if you love it or hate it.  Be sure to work with the instructor to set the bike up properly before class begins.

Dance workouts- Move over Richard Simmons- Zumba, belly dancing, ballet, ballroom, and Jazzercise are all ways to shake your booty and have some fun.  These classes can be done with friends at the gym or home alone with a video.  Crank the music up and start shuffling your feet.  Don’t worry if you miss a step or two, just have fun with it!

Personal training- Consider it an investment in your health.  Hiring a personal trainer will help you achieve your fitness goals in record time.  Workouts can be tailored to your interests and abilities, and introduce you to new activities (such as weight training or boxing).

No matter which you decide to try, don’t let winter pass you by without participating in some kind of sport.  You will beat the winter blues once the endorphins start flowing.

This article is written by Mollie Millington. Mollie is a London-based personal trainer who offers virtual and in-person training. Visit her website each day in December for a new ‘Zero Calorie Advent Calendar’ treat. www.ptmollie.com  @PTMollie, www.facebook.com/ptmollie, http://pinterest.com/ptmollie/

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EVERY Workout Essentials by Gen Levrant

December 5, 2012 By Leave a Comment

Had you asked me what the above were when I first became a Personal Trainer, I would have replied “warm up, resistance, cardio, core, cool down and stretching.” Six years and two diplomas later, my answer is now somewhat different!

This article hasn’t been written to instruct you on what you ‘should’ be doing when you work out. Everyone’s different personal goals make creating a universal instruction blueprint quite difficult! It is to share my thoughts from experience on what is essential in creating results from every workout.

Functional Purpose
What are you training for? Do you want to lose some stubborn inches? Improve your performance at your sport? Are you training for an event? Whatever your purpose, make your training functional TO it! For example, if you want to improve your soccer or tennis skills, do you really need to be doing deadlifts? If you want to decrease body fat, do you really need to pound the treadmill for hours and raise your cortisol (stress hormone) levels? Tailor your workouts to what you are trying to achieve. Even if your goal is maintaining your general health and well-being; purpose is essential to every workout. Using it to motivate you can be the difference in intending to work out and ACTUALLY working out!

Time
Planning is another essential of every workout. Enough of us start the day with good intentions but events and distractions end up taking priority; thus putting back or even cancelling our workouts altogether. Try scheduling your workouts in your diary as if they were appointments with someone.  Technically…they are! Put your phone in flight mode, close the laptop, turn off the iPad, remove all distractions and dedicate at least twenty minutes to yourself.

3D Training
Training the body three-dimensionally is a big essential in every workout because this is how we are designed to move. Training your muscles and proprioceptors in the three planes of motion; frontal (left and right) sagittal (forward and back) and transverse (rotational) can enhance your results whatever your goal!

So the next time you come to work out (with purpose and zero distractions!) think about the plane of motion in which you are performing each exercise and stretch, and see how it feels to try another. You may, as I was after embracing this style of training for myself and my clients, be pleasantly surprised!

Gen Levrant is a Faster Health and Fitness certified Personal Trainer and Advanced Functional Training Specialist. She operates out of a private studio in Southampton, UK. For more info please visit www.fasterglobal.com or email Gen@fasterpt.com

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Competition and Children: Healthy or Harmful? By Tanya Memme

November 29, 2012 By Leave a Comment

Competition amongst our children: Is it healthy?

Recently I attended my cousins hockey game. My little cousin is 8 years old and safe to say one of the strongest players on his team. At one of his most recent hockey practices while the coach was doing skating drills, his mom noticed something. The child that came in last for that drill was made to do a round of push ups. It was very upsetting to hear this, because I knew that if my little cousin only gave even 50% effort, he will still probably finish within the top few skaters.  My question here is, are we praising results or effort? What message are we giving to our kids? I mean, maybe the slowest skater on the team was trying his absolute best but just couldn’t keep up with the rest? Making him do push ups is the quickest way for him to feel like a failure, unsuccessful, weak, and eventually give up. Why not make the kids who don’t try their best (the coach is familiar enough with each child) do a few push ups?

Upon seeing this, I started to have flashbacks from when I was in grade school. St. Elizabeth Elementary school from JK – Grade 8.  I wasn’t one of the “smartest” kids in the class and was made to feel stupid because of it. I always tried as hard as I could to get a good grade. Sometimes I did and sometimes I didn’t. I was a B/C student which was average I guess. I tried extremely hard, I studied the best I could, and was never noticed for my effort? I remember having to write out misspelled words on the chalkboard in front of the class for hours (or so it seemed.) I used to dream of getting an A in English or Geography or Math but I just wasn’t capable under the schools given teaching techniques. Then the infamous “Awards Day” would come along at the end of every year! This is where the entire school would gather in the gym to watch the same kids every year go up on stage and receive an award for being the BEST in each subject. This was always one of the days I loathed most. I felt so much “less than” every awards day because I knew my name would never be called.

As the years went by, I started to feel utterly defeated and eventually submerged myself into my dance training after school. I WAS GOOD AT DANCE AND WAS REWARDED FOR MY GOOD RESULTS! In the meantime I built up such a big block in my mind about school that I started blanking out on tests and exams in high school and eventually college. Realistically I was fully capable of passing with a good grade, but I had become conditioned to believe I was stupid and not “smart enough” to pass the test. I believed I was a failure in the past because I never “WON” an award on Awards Day and the subconscious pressure I put on myself was insane! It took me years to work through.

Since then and a solid resume of hosting many shows etc, I’ve replaced the panic with confidence and have learned to deal with it and control it. It’s just too bad it has taken so long to get to a good, solid confident place with it, but none the less still a part of who I am.

When I heard about that little boy trying his best and still made to do push ups in front of his hockey team, I Instantly realized that that little boy was ME years ago. Do we praise RESULTS or EFFORT? Not every kid is great at Math, but if they are praised for how hard they work at it, then eventually and surely they will figure out the equation with great success and enjoy the process instead of quitting.  Success comes with determination and effort. Acknowledging the little ones for these qualities and encouraging them along the way is critical. It affects everything they do and eventually WHO THEY BECOME.

Tanya Memme is the Producer/Co-Host of the Emmy nominated, A&E’s Sell This House and Sell This House Extreme.  She is a new mom, pet lover, travel enthusiastic & lifestyle expert. www.TanyaMemme.com

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12 Minutes to Stress-Free! Written by Jessica Matthews

November 25, 2012 By Leave a Comment

This article is sponsored by Polka Dot Pond Shop. SAVE THE ENVIRONMENT! Let’s face it, plastic water bottles are out! A high-quality reusable water bottle is a must-have for everyone who’s on the go. Glass water bottles also make great economical gifts for those near and dear to you. Why not supply your entire family with colorful, cool, and environmentally-friendly silicone sleeved and 100% non-toxic water bottles, all made in the USA. https://www.polkadotpond.ca/Storefront/main_pages/browseProd.php?pid=981#.UKqbC2Eg7Y Because the bottles are made from glass with all materials being FDA approved, there’s no chemical leaching and no metallic taste.  And as a bonus, both the bottle and sleeve can be put in the dishwasher together. All items are BPA, phthalate, PVC, and polycarbonate free. Do all of your holiday shopping at a well-established and trusted online store, Polka Dot Pond Shop! https://www.polkadotpond.ca/

 

Got 12 minutes? 3 Simple Strategies for Stress-Free Surrender!
Written by Jessica Matthews

Busy day at work? Hectic holiday season?  A growing to-do list? Whatever the reason might be, in this fast-paced world it’s not uncommon to find ourselves feeling stressed from time to time, especially as the end of the year draws near. These three simple strategies for stress relief, which when done together take just 12 minutes to complete, can help you to truly relax and unwind at the end of a long day.

Yogic breathwork in child’s pose (Ujjayi Pranayama in Balasana)- Numerous scientific studies have shown that pranayama, the practice of breath control, helps to increase relaxation, decrease feelings of anxiety, improve mental focus and enhance overall psychological well-being. Ujjayi breathing, a type of pranayama in which inhalation and exhalations are done through the nose, is a breath that is both relaxing and energizing. This diaphragmatic breath has been shown to increase oxygen consumption, as it is designed to be both a long and smooth breath in which air is guided gently in and out of the body through the nose without force, creating a soothing sound, almost like the sound of distance ocean waves. Pair this breath with child’s pose, a resting posture that helps to release tension in the back while also relieving fatigue and stress, and spend about two minutes quieting the mind and steading the breath while enjoying a few moments of surrender.

Legs up the wall pose (Viparita Karani)- Borrowing from restorative yoga, this posture helps to release tension from the lower extremities and reduce swelling in the legs and feet while also calming the mind and decreasing feelings of anxiety and stress. With your legs extended up the wall, use folded blankets or a bolster to help support the lower back as you come to stillness for five blissful minutes.

Seated meditation (Mantra Visualization in Anjali Mudra)- Clearing your mind after a long day can seem like quite the challenge, especially if you’re new to meditation, but by practicing anjali mudra, a comfortable seated posture in which the palms are pressed together at heart center with both thumbs lightly touching the sternum and the head slightly bowed forward, in time entering that meditative state of awareness will start to become much easier. Couple this stress-relieving asana with a mantra visualization in which you select a word or phrase that you repeat silently to yourself, allowing it’s meaning to radiate through your body, and in just five quiet contemplative minutes it can help you to quiet your mind and truly become grounded, present and fully attuned in the here in now.

This article is written by Jessica Matthews, MS, E-RYT, is an exercise physiologist, yoga teacher, group fitness instructor, personal trainer, adjunct professor, blogger and fitness personality. Jessica strives to open minds, ignite passion and inspire the world to health and fitness through purposeful movement, quality nutrition and kind words. She has been featured as a fitness expert on CNN and has been quoted in numerous publications including Shape, Self, Oxygen and Oprah.com. For more health and fitness information, follow Jessica at www.twitter.com/fitexpertjess

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Five Keys to Fitness Motivation! Written by Bob Choat

November 20, 2012 By Leave a Comment

This article is sponsored by ELANVEDA. Do you want to MINIMIZE WRINKLES? Try Elan Skin Renue! Elan Skin Renue is a unique Ayurvedic blend of essential oils. http://store.elanveda.com/Skin-Renue-p9.html. When used consistently, this all-natural solution improves radiance and minimizes fine lines and wrinkles of the face and neck. Chock full of natural and organic essential oils, Elan Skin Renue is a power-packed blend with antioxidant oils. Simply apply 4-5 drops of Skin Renue to your face and neck and enjoy the youthful glow that follows! Enter HEALTHYSKIN for a 25% discount as our gift to you. (Discount valid until 12/31/12.) Find ELANVEDA’S entire product line here, www.elanveda.com Email via info@elanveda.com or call them directly, 310.570.9535.

 

Five Keys to Fitness Motivation! Written by Bob Choat

Many people will struggle in getting motivated to exercise or do any kind of fitness routine. Finding the motivation is the key to getting going. It’s not about getting going in doing the hardcore, sweating to the max workouts either. Each one of us has to find what will motivate us. To begin, true motivation in any endeavor comes from inside, described as intrinsic. In this article I am going to describe five keys that will help you discover your personal motivation.

Here are the Five Keys to Fitness Motivation:

Key #1: Begin with YOUR ‘Reason Why.’  Why is it that you want to get fit and healthy?  Begin by writing down the top 10 reasons that you can think of and then narrow it down to 5 and finally to 3. Now, look at each of the three. Does any one of them feel powerful inside of you? When you imagine it, how does it really feel? When you discover “the one” then use it as your reason why.

Key #2: Set Fitness Goals. I’m sure that you’ve heard this many times. The truth is that it is not a goal when you don’t commit it to paper, prepare a plan of action and then take action. Make sure that each goal is: Specific, Measurable, Attainable, Realistic and Timely (S.M.A.R.T.)

Key #3: Associate with Fitness-Minded People. We are the sum average of the five people we associate with the most. We are influenced by many people and those we hang with are our biggest influencers at that moment. It is about “trying to fit in” when we make choices, good or bad.

Key #4: Use a Journal. This will help you to record your progress, keep you on track and let you know which specific emotional triggers result in certain behaviors.

Key #5: Make Fitness Fun! Don’t just go to the gym. Take your fitness outdoors. Make it play time. Change up your routines. Go for a hike. Take a martial arts or boxing class. Consider a dance class! Anything that gets you off the sofa and moving consistently can be considered a form of exercise, including gardening.

You may find that simply one of the keys or a combination of the keys will increase your motivation. I wish you a motivated fitness life!

This article is written by Bob Choat. As America’s #1 Mind-Body Transformation Expert and author of ‘Mind Your Own Fitness’ Bob is dedicated to help transform the mind-body fitness of the nation and beyond. He can be contacted via email: bobchoat@gmail.com and via his blog: www.bobchoat.com

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Healthy Stuffing? Recipe by Susan Irby

November 20, 2012 By Leave a Comment

Holiday stuffing doesn’t have to mean blowing your diet. Substitute protein and fiber rich quinoa for starchy rice and heavy bread stuffings. This delicious stuffing may become the new family favorite and provides maximum flavor, protein, and is a refreshing alternative to traditional stuffings.

Quinoa Sausage Stuffing with Cranberry and Sage
Serves 8

Ingredients:

1 cup quinoa
2 cups water (or vegetable or chicken broth)
1 tablespoon unsalted butter
1 medium yellow onion, chopped
2 cloves garlic, chopped
½ pound Italian sausage
½ pound Italian turkey sausage*
15 medium sage leaves, chopped
1/2 tablespoon chopped fresh thyme leaves
½ to 1 teaspoon sea salt
1 teaspoon ground black pepper
¾ cup roughly chopped toasted walnuts
¾ cup dried cranberries

Directions:

Make quinoa by bringing quinoa and water (or broth) to a boil over high heat in a medium stockpot or saucepan.  Once boiling, cover and reduce heat to medium low.  Cook for 15 minutes or until the liquid has been absorbed.  Set aside, covered, until ready to use.

In a large saucepan, melt butter over medium heat.  Add onion and garlic and saute 1 and a half minutes.  Add Italian and turkey sausage and cook until browned, breaking up with a wooden spoon during the cooking process.  Stir in sage, thyme, cooked quinoa, salt and pepper until well combined.  Stir in walnuts and cranberries.  Serve as a side dish or stuff cooked Cornish hens or turkey and serve on a platter.  (Copyright Susan Irby The Bikini Chef 2012)

*NOTE:  If turkey sausage is not available Italian seasoned, add ½ tablespoon Italian seasoning to the recipe when adding the turkey sausage.

Nutrition:
Calories:  333.2
Fat: 19.0g
Carbohydrates:  28.0g
Protein:  14.5g
Fiber: 3.2g
Sodium:  274.2mg

TV, Radio host and multi-published author, Susan Irby The Bikini Chef, hosts Bikini Lifestyles on national public television and AM 790 KABC radio.  Specializing in healthy, flavorful recipes as found in her books  The Complete Idiot’s Guide Quinoa Cookbook (July 2012 Penguin Publishing), Substitute Yourself Skinny, Boost Your Metabolism (Adams Media 2010).  Among media appearances, The Bikini Chef has been featured on FOX11 Good Day LA, KCAL9, CBS2, ABC7.  www.thebikinichef.com. NOW AVAILABLE!  The Complete Idiot’s Guide Quinoa Cookbook  http://www.amazon.com/Complete-Idiots-Guide-Quinoa-cookbook/dp/1615641939/ref=sr_1_1?ie=UTF8&qid=1336586754&sr=8-1. Follow Susan Irby The Bikini Chef on Twitter http://www.twitter.com/thebikinichef and become a fan on Facebook http://tinyurl.com/2famueb

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Eliminate Holiday Stress by Juli Shulem

November 19, 2012 By Leave a Comment

Holidays and Party Stress –
Want to avoid it this year?

Much of the holiday stress begins right about this time of year – November and continues through the beginning of January. For some that could mean nearly a quarter of the year depressed or stressed at a time that is supposed to be celebratory and enjoyable.

So many social functions in which to participate! Perhaps you are hosting a party or event that requires just too much of your time, energy and attention, yet you do it anyway. For others, simply attending parties is too anxiety-inducing, overwhelming and stressful.

Here are reasons why Holiday parties can be stressful:
1.    We must be in the right frame of mind to be sociable in a crowd of people.
2.    We have to get dressed up which can become an extra chore.
3.    We may have to arrange childcare or re-arrange other plans to attend.
4.    Finding extra time to either shop for or make a hostess gift.
5.    Keeping later hours, making for longer days than which we are accustomed.
6.    Eating and drinking more often than during other times in the year.
7.    Suffering headaches and poor sleep from the extra events.
8.    Experiencing unproductive days and unhappiness in anticipation of a party.

When dealing with something potentially stressful, look at all aspects of the concern and break it down. Answer the following questions:

What is there really to be stressed about?

Why must there be stress?

Is there a way to enjoy the activity coming up without having stress?

Many times attending an event just seems like the thing to do because that’s what it feels like everyone else is doing.  THIS year, reframe the situation and don’t buy into the stress game!

You know what is going to come up, right? Treat holiday parties just like other social engagements during the year. Decide as soon as you receive the invitation if you are going to attend. Know what you must do right at the beginning, and remember, you always have the prerogative to decline. Just because you are invited doesn’t mean you have to attend. Do what brings you joy, and allows you to spend the holiday season with those who make you happy.

Contributed by Juli Shulem (jshulem@gmail.com/805-964-2389), Efficiency/ ADHD Coach.www.julishulem.com, Efficiency Expert since 1984, and author of the eBook, Order! A Logical Approach to an Organized Way of Life, www.getordernow.com.

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Visiting Family and Friends Made Easy…and More Fun! By Nicole Burley

November 16, 2012 By Leave a Comment

Here’s how to eat healthy while visiting with those who don’t:

 

Be clear and up front before you visit: Everyone is happier when they know what to expect. Give your hosts the opportunity to be gracious, by speaking up for what you need in advance. There’s nothing worse than spending all day cooking – only to find out that your guests don’t eat anything that you made.

Believe in who you are and who you choose to be in the world: Ultimately, you are not here to change anyone’s mind or convert anybody to your way of eating. By the same token, you do not need to abandon your beliefs or your health goals when you’re eating with family or friends. If you’re asked about your ‘weird food’, by all means explain! Otherwise, do what you need to do to take care of yourself – and don’t let yourself be lured away from your food plan.

Bring your own food: When in doubt, bring a few ‘emergency’ items so that you’re guaranteed to have food available that is part of your plan. Pack healthy snack bars, easy breakfast items, nuts, etc and you’ll never wind up so hungry that you end up making an unwanted food choice. It’s all about making sure you have options!

Offer to cook a meal: This is the ultimate way to guarantee a healthy meal, while also giving your hosts a break from meal planning! You’ll come off as a gracious guest – and you’ll also get to take control of the food preparation. Plus – you may even be able to show everyone that healthy, nutritious food can be incredibly satisfying and delicious! It’s a total win-win.

Nicole Burley, M.Ed is a certified Life Coach and Health Coach in NYC. Her motto is, “Health is fun. Diets are not”. Nicole helps frustrated dieters find a happy, healthy weight – no dieting or deprivation allowed! Nicole holds a masters degree in education from DePaul and a certificate in Plant-Based Nutrition from Cornell. She is a graduate of Coach U and a certified member of the International Coach Federation. Contact Nicole via www.NicoleBurley.com or at www.Facebook.com/NicoleBurleyCoaching and Twitter: @YourCoachNicole

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Teenage Complaint Solutions! By Maggie Ayre

November 14, 2012 By Leave a Comment

How Can Simple Dietary Changes Solve Many Teenage Complaints?

What do lethargy, spots, greasy hair, mood swings, a dull complexion, being under weight or over weight, difficulty concentrating, a lack of interest in things and problems sleeping have in common? They are all complaints made by teenagers at one point or another and they can all be easily solved by making small dietary changes diet.

Here are my 3 diet change recommendations for teens:

DRINK MORE WATER. The body is 80% water, the brain needs to be properly hydrated to work at its best. All of the above complaints can be rectified by drinking more water. Try adding lemon juice or ginger to make water more interesting or store it in the fridge to enjoy it ice cold.

CONSUME SNACKS THAT DON’T COME IN PACKETS. Packet = processed. And processed food will never be as good for us as real food. Try some of these delicious snacks instead:
Nuts and fruit
Fruit dippers and yoghurt
Rice cakes and crunchy apple
Vegetable dippers and humous
Popcorn and grapes

EAT YOUR GREENS. Teen diets tend to be low in both iron and magnesium which are found in abundance in green leafy vegetables. A regular intake of green leafy vegetables including broccoli, cabbage and kale will boost energy levels and help regulate sleep patterns.

Maggie Ayre is the UKs leading Fitness Coach for Teen Girls. As well as one-to-one and small group nutrition and fitness work with teens she has developed the 3G Program designed to be run at schools as part of the PE curriculum. She also offers mentoring for PE departments on how to re-engage teen girls with PE and has recently published her third book; “Nutrition for Exam Success – A Parent’s Guide” which is now available as a Kindle and paperback at Amazon. Sign up for the next 14 day nutrition plan for teens at www.nutritionplanforteens.com

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