Category Archives for "Uncategorized"

October 22, 2018

Nerdy Girl is Moving on November 1st!

I’m so excited to announce that on November 1st, we will open our doors in more spacious studio at 115 Industrial Park Drive in Dover (click here for map and directions).

The new 2,000 square foot location (an upgrade from 1,200) has a huge (and FREE) parking lot, and we will have a changing room!

Since I opened Nerdy Girl on 9/15/15, your loyal support has helped us grow, and now we need more space to serve you better. The previous cramped studio and limited parking were unacceptable. We have been looking for a new home for the past few months and are happy to inform you we found it.

We will still be operating in our current Central Ave. location until 10/30/18 (we will be closed on Halloween for final moving).

We will be having a Grand Opening Celebration on Saturday, November 17th from 11am – 4pm where we will be demoing our offerings and raffling off a 6 month membership. Click here for details ​!

If you have any questions about the new location or our services, please call us and we’ll be happy to help. We look forward to seeing you at our new location.

To your success,


June 6, 2018

My #1 Mindset Hack for Body Transformation

Are you consumed with NEGATIVE self talk?  🤔 I once was too. Watch my video to learn this one *simple* trick to completely transform your mind and body FOREVER.

It worked for me and I know it will work for you too! If you found my tip helpful, please leave a comment.

BTW. Want to change your thoughts while getting the fittest you can for summer for less than $3 a day? Click here:

How I’m dealing with Emotional Eating when highly emotional

22829371_1724422544257856_467455804086702534_oAbout 13 years ago my mom was diagnosed with oral cancer. I was actually there when the doctor told her it was cancer. That was one of the worst days of my life.

A few weeks later, the whole family was to meet with the oncology team. I remember clearly, on the drive there, telling my husband to stop at Dunkin’ Donuts drive through. I ordered two cream filled donuts and a coffee Coolada®. I ate/drank the entire order, then looked at my husband and said ‘never let me do that again.’

That was the moment I realized I was an emotional eater.

Fast forward 12 years to January of 2017. I was again faced with the sudden death of my dad, also from cancer. This time I did not feed my emotions like I did when my mom passed. Instead, I tried feeling all the feels even though it sucked. I wasn’t exactly eating chicken and broccoli, but I didn’t dive head first into cream filled donuts either.

22853124_1724423244257786_3205894871013513975_nFast forward one more time to May 15th, 2018. My best friend and canine soul mate, Aspen, was diagnosed with a Hemangiosarcoma (bleeding tumor) in the abdomen that has spread to her lungs. On that day, my world seemed to crash.

As I write this blog post, Aspen is laying by my feet. She’s stable, but the end is definitely near.

So, how am I really dealing with this hard emotion as an emotional eater? To be honest, not the best.

I go from not eating to then eating what I shouldn’t, like ice cream for dinner. I’m also not sleeping either. But, I am allowing myself to feel all the feelings associated with knowing I’m losing my best friend.

For those like me, emotional eaters, my biggest advice as a health coach and as a human…. just do the best you can.

I no longer try to put on a brave face in front of people while hiding the fact that I’m scarfing down sugary foods to help console me. I now put on whatever face happens to be there at the time, which this week, has been a very teary one. I feel every feeling and if I have to, I eat a donut. Not because I’m pushing away the feelings, but because I can’t stomach eating eggs or chicken or broccoli or salad, or food in general. I even had a hard time with the ice cream. So, finding something I will actually eat is the goal for now.

If you are an emotional eater, or a stress eater, I want to hear from you. What have you done to help get you through tough times without eating away your feelings?

February 9, 2018

How Sore Should You Be After A Workout?

Have you ever heard someone say  “no pain, no gain” when referring to a workout? Have you ever wondered if this saying is true? The answer is, it depends.

Pain during or immediately following exercise, for one, is typically bad news. But soreness that comes several hours after your workout is usually a good thing. Check in with your body during and after your workouts by asking, “Am I feeling pain – or am I feeling like my muscles are working and that’s making me tired?” The two are very different. Pain is a warning signal that something is not right with your body; tiredness and soreness are signs of using a muscle to its full capacity.

There are two types of muscle soreness:

1) Acute Muscle Soreness – This is the muscle soreness your feel during and shortly after a workout

2) Delayed Onset Muscle Soreness – also referred to as DOMS, this is the muscle soreness you feel 24 hours after your workout, which may last up to 72 hours.

Most people start to see DOMS subside in three days, but it could last a bit longer depending on how much you challenged yourself. If you tried a brand new workout, you could be sore for as many as five to seven days.

How to treat muscle soreness:

1) Rest – Getting ample sleep can help your body recuperate faster. Not getting enough sleep will make your muscle soreness feel more intense.

2) Move your body – This may seem counterintuitive, but by moving our bodies with light exercise will not only alleviate the pain, but help reduce soreness faster. Consider activities like a light jog, walking on an incline on a treadmill, and swimming, which help promote blood circulation to your muscles.

3) Stay Hydrated – Water can help flush out the toxins so the more water you drink, the better. Not drinking enough water can cause the soreness to worsen, or even cause muscle cramps.

4) Proper Nutrition – A balanced diet may help reduce muscle soreness. If you are deficient in potassium, an electrolyte which is essential for muscle contractions, or you are not eating enough protein, muscle soreness may take longer to heal.

5) NSAIDS – non-steroidal anti-inflammatory drugs like Aspirin, or Alleve, can help reduce the pain of soreness, but does not speed up recovery. It’s not advisable to use these medications on a consistent basis to treat muscle soreness, only to help relieve the pain of an intense bout of soreness.

6) Other Methods – Topical gels like BenGay, or Icy Hot3 can also be helpful to alleviate the pain, but they have no affect on the underlying muscle. Other muscle soreness treatments such as such as ice, cold baths, Epsom Salt, massage, or light stretching have not been proven to either reduce pain significantly, or speed up recovery. But they may be worth a try because it doesn’t matter what the research says if it works for your body, right?



What if I don’t feel sore, am I working hard enough?

Answer is, it depends. Muscle soreness is not an indicator of a good workout. Nor, does it indicate that your workout was effective. As our bodies adapt and as we become fitter, muscle soreness may lighten. We may become tired after a workout, but not sore, and that’s ok.

Some exercises may make different muscles sore depending on how fit you are. So, don’t worry if you’re not sore after a workout.

The best way to determine if your workouts are effective is by measuring your progress. Can you hold a plank for longer than you had previously? Are you increasing the weights your using in your workouts?

Still have questions about your workout routine? Confused about your diet? Need help putting it all together? Schedule a 15 minute Discover Call to see if our program is a good fit for you.

February 6, 2018

Can’t lose weight? Increase your protein!

BEFORE-AFTER-300x300When I was losing those pesky 35 pounds I had put on after I got married, I actually did it by making a few small tweaks to my diet. One tweak I made was to add protein at every meal.

Why is protein important?

Protein fuels almost every cell in the body. Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.

Protein also makes us feel full, regulates hunger hormones, speeds up the metabolism, and takes more calories to digest – hence it’s helpful for weight loss.

How much protein should I eat?

Those who work out for 45 minutes three to five days a week need an average of 0.40 – 0.85 grams per pound of body weight. That means the average American (who weighs about 180 pounds, according to the Centers for Disease Control and Prevention) should take in a minimum 70 grams of protein per day.

If you’re a Nerdy Girl Member and looking to “tone”, increase this to

To really make protein work for you, aim for 20 grams of protein at each meal.

How can you get 20 grams of protein in each meal?
Here are 8 easy ways:

1. Eggs
In every large egg, you’ll find six grams of muscle-repairing protein. So, if you crack three of them into a pan with a quarter cup of shredded American cheese, you’ll get a total of 23 grams of protein! If you’re not a fan of cheese, add a few tablespoons of Greek yogurt to the cracked egg mixture to make extra fluffy scrambled eggs.

2. Make a Parfait
A serving of 2% Greek yogurt carries 150 calories and packs an impressive 20 grams of protein. Top off your container with some fresh fruit and nuts for some added sweetness and crunch.

3. Pep up Your Oatmeal
When prepared with water and topped with fruit, a cup of oatmeal will serve up about 7 grams of protein. To hit the 20-gram mark, use a ¾ cup of 1% milk (6 g/protein) instead of H20 and top off the bowl with a ½ cup of slivered almonds (6 g/protein). For added sweetness and flavor use a small drizzle honey and a few shakes of cinnamon.

4. Add Protein Powder
Whether you’re making smoothies, oatmeal, pancakes, or waffles, protein powder can help you make your meal healthier and more filling. A standard scoop has about 18 to 35 grams of protein, so you can rest assured you’ll hit the nutritional mark.

5. Avocado Toast with Cottage Cheese
Take 2 slices of Ezekiel bread and top each one with a quarter-cup of low-sodium cottage cheese, and then top with 1/4 of an avocado and sprinkle with a ½ tablespoon of chia seeds and ground pepper to taste.

6. Chia Pudding
Combine 3 tablespoons of chia seeds, a ¾ cup of 1% milk, 1 tablespoons of maple syrup, and a ¼ teaspoon of vanilla in a jar with a lid. Cover the container, shake it up, and let it chill overnight. In the morning top off the pudding with a ¼ cup of slivered almonds and your choice of fruit. The resulting dish will be one that packs 375 calories, 17 grams of protein and 11 grams of satiating fiber. To kick the protein count up to 22 grams, add a ¼ scoop of protein powder.

7. Have Lox on Ezekiel Toast
Instead of scarfing down a bagel with cream cheese for breakfast, switch to two slices of protein-filled Ezekiel Bread, smother it with a tablespoon of whipped cream cheese (since it’s filled with air you can get away with using less), and top it off with 3-ounces of lox. This simple yet tasty combo will give you 24 grams of protein and 6 grams of filling fiber all for 285 calories!

8. Top your salad.
If a garden salad and a cup of soup is your go-to lunch combo, you may or may not be getting enough protein to stay full and satisfied through your mid-afternoon meetings. To get more protein during your afternoon meal, add some bulk to your salad. Every ounce of animal protein (which includes everything from fish and chicken to turkey and steak) contains between 5 and 10 grams of protein, while vegetarian sources of protein like hard boiled eggs and beans  have about 8 and 11 grams per half cup.

Are you struggling with weight loss?  Or maybe you’re just not sure exactly how much protein you should be getting…  Schedule your no-obligation Success Session today!

November 28, 2017

Top 3 Tips for Avoiding Holiday Weight Gain

Hi there! I was LIVE on our Facebook page giving my Top 3 Tips on Avoiding Holiday Weight Gain.

In the U.S., we gain 5-10 lbs on average during the holidays. Well, not anymore! Myself, and my Nerdy Girls have a strategy to keep off all of those holiday pounds. Want to know what that strategy is?

Watch my video to get our Top 3 Tips!

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