Chiara and Holly-208 Hi, I'm Holly! Certified Nutrition Coach & Personal Trainer, and welcome to my blog! If you’re looking to get fit & healthy you’ve come to the right place! This blog is all about sharing my best strategies, recipes and workouts for healthy living.

I believe that healthy living is a choice and we have the power and responsibility to choose healthy habits every day. My mission is to provide useful, and practical information to promote healthy living. I work to teach my clients eating and exercise habits that are sustainable for life.
"Every day do something that will inch you closer to a better tomorrow."
7 little changes that make a big difference in your health

7 Little Changes That Make a Big Difference in Your Health

Have you ever heard the saying that it takes 21 Days to create a habit? Well here we are, 22 days into 2014- how have you done with your new years goals so far? Don’t worry if you haven’t been perfect, change is hard- especially lifestyle change. In their book Switch, the Heath brothers discuss

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how to prepare your home for healthy eating

How to Prepare Your Home For Healthy Eating

We’ve all heard the saying “you are what you eat” and there is definite truth to that. The foods we choice to eat will provide our bodies with the building blocks for our all of our body’s systems. What you eat will determine the health of your bones, heart, brain, and joints so make sure

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how to improve your sleep

How to Improve Your Sleep

Sleep is one of the most important factors when it comes to our overall health. When we sleep our bodies are hard at work repairing our muscles, consolidating our memories and releasing the hormones that regulate our growth and metabolism. The general recommendation for adults is 7-9 hours per night, although the exact needs will vary

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healthy cooking

Making Healthy Cooking a Priority

I remember husband’s first offshore trip in 2009 mostly because it was when I realized how much I didn’t know about grocery shopping and cooking. Growing up my family was incredibly busy and we almost never ate meals in the home. My mother, sister and I all took dance lessons so we were at the

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How to Develop Better Self Discipline

I took my first yoga class is 2005. I was miserable! I was out of shape, and had just started exercising again. Because of my dance background I always considered myself to be pretty flexible but going to yoga was like a slap in the face. The instructor kept adjusting me and telling me I

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success quote

Choosing an Attitude for Success

The new year is here, and it is the beginning of the first full week. Did you make any resolutions or commitments to yourself? If you were feeling less than inspired in the midst of your christmas cookie sugar coma have no fear. 🙂 It’s never to late to get a new start. Health and

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new for 2014

New for 2014!

December is by far my favorite month. I love the excitement of the holidays and the energy of the approaching new year! I know I have been quiet for the past week or so on my blog, but it is only because I have been hard at work preparing programs to help people in the

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starting an exercise program

How to Start an Exercise Program

Unless you live under a rock, it is likely that you have heard exercise is good for you. Unfortunately, the demands of modern life keep most Americans from reaching even the minimum requirement to keep us healthy. According to the CDC, only 49% of Americans are currently meeting the requirements of 30 minutes of moderate activity

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life lessons

Life Lessons Learned From Exercise

December is an especially reflective time for me between my birthday and the end of the year. I take this time to review my goals from the previous year and set new ones for the future. This habit has expended to all areas of my life, but it started with exercise goals. In fact, I continue to

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Holiday Protein Shake

Holiday Themed Protein Shakes

Yesterday after my workout I opened the pantry, saw a can of pumpkin puree and decided to see what it would taste like in a protein shake. To my delight, it was amazing– & it inspired me to search for more ways to get the flavors of the season without the calories. Below I have listed 4 protein shake

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Winter Kale Salad

Winter Kale Salad

The people who can most successfully lose weight and maintain a healthy life style are foodies. When it comes to healthy eating, people who know how to cook and make ingredients taste good have a distinct advantage over those who can’t. Edward Ugel, I’m With Fatty: Losing Fifty Pounds in Fifty Miserable Weeks, 2010 The best

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habits to keep you young

Are Your Habits Making You Older or Keeping You Young?

Why is it that some people age gracefully while others don’t? Genetics and family history are an undeniable contributing factor, but I believe that our overall lifestyle plays a major role as well. I have always been fascinated by the subject of longevity, which is what lead me to study Exercise Science & Health Promotion.

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Tips for a Healthy Holiday

5 Tips for a Healthy Holiday

Americans gain on average of 5 lbs between Thanksgiving and the New Years holiday. To fully appreciate the negative impact this can have, read the previous post on how fat cells work. Fortunately, this trend is avoidable with a little mindfulness. Below I have outlined a few ideas to help keep you on track this time of year.

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planning for nutrition success

How to Plan for Nutrition Success

Essential Kitchen Tools Besides the obvious dishes and utensils, make sure you have the following on hand to prepare & store your healthy meals. A Chef’s knife & paring knife Storage containers (at least 3 large & 3 small containers, plastic is OK but glass Pyrex is my personal choice) Cutting board (at least 2

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