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EXPERT ROUND UP: 80+ Top Female Health and Wellness Experts Share Daily Weight Loss Tips and How to Stay Motivated, How to Boost the Metabolism Naturally.

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What was your last New Year’s resolution? If it had something to do with health and wellness, then congratulations, you've chosen the top New Year’s resolution category of all time. Despite all this health and fitness craze, though, truth is, less than 3 percent of people meet the basic qualifications for a “healthy lifestyle”. That doesn’t stop the more than 62 million respondents from wanting to be healthy, anyway.

With such numbers, it's no wonder that health and wellness is slated to become the next trillion dollar industry globally—and it’s not slowing down. A simple Google search for the terms “health and wellness” would turn up more than 379 million results.

For comparison’s sake, (and because we were curious, too!) we looked up other related search phrases and came up with these results:

  • How to be healthy - 436 million results
  • How to be healthy and happy - 161 million results
  • How to be happy - 250 million results 
  • How to lose weight - 131 million results


Apparently, being fit is something that’s on many people’s minds, which is why we gathered the best advice, tips, and insights from top experts in the health and wellness industry.

For this expert roundup article, we asked top health and wellness influencers to share:

  • Daily tips for maintaining a healthy body and staying motivated
  • A daily weight loss routine and how to stay motivated
  • Tips for boosting your metabolism naturally
  • Health tips for maintaining a flat stomach


So, if you’re interested to learn the best health and wellness practices from these gurus, then read on to find out.


Dana Vento

Can you describe your daily weight loss routine and how do you stay motivated?

Portion intake is controlled, along with daily exercise. Motivation of looking at photos I NEVER want to see of ME again.

What are your tips for boosting your metabolism naturally?

Asparagus, Artichokes, Rapini, great sources of iron.

What are your health tips for maintaining a flat stomach?

Best way to maintain a flat stomach is to drink water with lemon in it daily.


Travel, Food & Lifestyle expert.

Carolyn Scott

Can you describe your daily weight loss routine and how do you stay motivated?

My overall health keeps me motivated. I eat clean and exercise regularly.

What are your tips for boosting your metabolism naturally?

Sleep, stay hydrated, exercise and eating a balanced plant based diet.


Media Personality & TV Host, Nutritionist, Chef, Author and Speaker.
Shivangi Sinha

Shivangi Sinha

Can you describe your daily weight loss routine and how do you stay motivated?

I eat as less carbs as possible after 6 and after 9 I have sprouts, lettuce leaves, and lean meat. I try to walk 3 times a week. I run a blog and I have to constantly attend events, so I have to look as good as I possibly can.

What are your tips for boosting your metabolism naturally?

Exercise regularly, drink hot water all day and stay as active as possible.

What are your health tips for maintaining a flat stomach?

I do the "30-day shred" by Jillian Michaels for a flat stomach.


I have a Masters degree from Warwick Business School in the UK which is amongst the top 50 B-schools in the world. I am a blogger now and I run 5 blogs with my partner Mayank.

Janine H

Can you describe your daily weight loss routine and how do you stay motivated?

I keep track of what I eat and plan ahead. That means I usually take my lunch to work and plan out meals during the week. If I am going to dine out, I know ahead of time where I'm going and what to order off a menu to stay aligned with my routine.

What are your tips for boosting your metabolism naturally?

I don't skip meals and I stay active. While I don't have time to go to a gym or attend classes, I keep my activity level up by walking the dog, taking the stairs instead of the elevator, parking further away from doors, and taking advantage of any opportunity to get extra steps in.

What are your health tips for maintaining a flat stomach?

Steer clear of salty foods which can cause excess water retention and a bloated look and feel. Drinking water and tea (hot or cold) through out the day to avoid retaining water.


Beauty, wellness, and lifestyle blogger from Phoenix, Arizona. Mommy, wife, and animal lover. Puppy mommy to Gigi, a beloved Yorkie, and easily persuaded by designer shoes or chocolate.

Jessica Bailey

Can you describe your daily weight loss routine and how do you stay motivated?

Every day I wake up and drink 16oz of water followed by a probiotic on an empty stomach and then breakfast.

What are your tips for boosting your metabolism naturally?

If the food has any ingredients listed on the label I can not pronounce, I don't eat it.

What are your health tips for maintaining a flat stomach?

Water, water, water! No soda ever!


Jessica Bailey has been an active member of the fitness community in NYC for 16 years. As a certified fitness instructor, she has taught at Physique 57, Exhale Spa, Pure Yoga, Reebok Sports Club and Mercedes Club. Jessica has helped hundreds of clients lose weight, tone up and train for various athletic events. 

Valeria Arizzi

Can you describe your daily weight loss routine and how do you stay motivated?

The struggle is real! As a mom over 30 working at two jobs, I could easily say I have no time for taking care of my body. But that would be an excuse! I know that if I look good I feel good, and letting myself go would have a negative impact on my self-esteem. That's what keeps me motivated. Going to a gym instead of excercising at home keeps me on track!

What are your tips for boosting your metabolism naturally?

First of all working out at least twice a week is a natural booster of my metabolism. I also cut on calories on a daily basis: I don't starve myself but try to eat what I need. And once a week I indulge in overeating, which - as weird as it may sound - keeps my metabolism alive. Daily dry brushing (I talked about it in this post http://cocoetlavieenrose.com/dry-brushing/) and a detox day per month (see this post http://cocoetlavieenrose.com/buoni-propositi-resolutions/) also help my metabolism.

What are your health tips for maintaining a flat stomach?

A varied diet and drinking a lot of water are very helpful. Working out helps you have a tight stomach, but only if you take care of your diet first. 


Fashion and beauty blogger. Woman supporting women.

Romy Schorr

Can you describe your daily weight loss routine and how do you stay motivated?

I use an App called ProTracker to keep track of the calories I consume, it's easy and it keeps me accountable. Being in my late forties, I notice my body getting stiffer and my middle getting softer so feeling young and healthy is my primary motivation to make healthier choices that make my mind and body feel good.

What are your tips for boosting your metabolism naturally?

Drink a room temperature glass of water or hot water with lemon right when you wake up.


Romy Raves is a Lifestyle & Beauty Blog for Women 40+. Romy curates the best Beauty Products, Anti-Aging Skincare Treatments, Chic Fashion for Real Women, Lifestyle Giveaways, Food & Wine, Travel & Culture for Women in Midlife.

Maria Faires, RD

 

What are your tips for boosting your metabolism naturally?

The most effective way to boost metabolism is through strength training. Muscle mass is lost with aging and with a reduced calorie weight loss diet. This decrease in muscle is accompanied by a decrease in how many calories a person needs during resting conditions, called resting energy expenditure.

Strength training has a positive effect on weight maintenance by preserving and increasing muscle mass, strength, and resting energy expenditure. 


Maria is unique in the fitness world in that she has three impressive and unique credentials. Registered Dietitian, Certified Personal Trainer and Advanced Health & Fitness Specialist. With these credentials and over 25 years in the Health and Fitness Industry she is able to bring a wealth of extensive knowledge, expertise, and credibility to her clients. She shares her expertise in functional strength training, weight loss, nutrition, corrective exercise and outdoor fitness.
Lisa Young

Lisa Young

 

What are your tips for boosting your metabolism naturally?

Exercising regularly, eating healthy foods (high fiber fruits and veggies), getting enough sleep, and not eating too few calories. Certain foods including oatmeal, broccoli, and spicy foods may also keep your metabolism revved up.


Lisa R. Young, Ph.D., R.D., C.D.N. is an internationally recognized nutritionist and portion control expert. Dr. Young’s accomplishments include: author, international lecturer, adjunct professor of nutrition at New York University, and media consultant. Widely considered an expert on portion sizes, Young is the author of The Portion Teller Plan (Crown/Random House), named one of the best health books by The Wall Street Journal and O, The Oprah Magazine.

Kathy Patalsky

 

What are your tips for boosting your metabolism naturally?

Eat and hydrate. When your blood sugar drops and you are dehydrated you feel sluggish. When you feel sluggish you aren't moving as much and operating your mind and body at peak vibrancy. Making sure you fuel your body and drink water throughout the day is my very best tip for boosting energy and metabolism.


Blogger, cookbook author

Laura Tilt

 

What are your tips for boosting your metabolism naturally?

My number 1 tip is strength training! Increasing your muscle mass will increase your resting metabolic rate - even when you're sleeping. The more lean muscle you have, the more calories you'll burn - and this will help you stay lean long term.

Diet wise - there's no evidence that eating breakfast boosts metabolism - despite what you might have read! Eating a bit more protein will increase calorie burn as you use a few more calories digesting protein over fat or carbohydrate, but long term, strength training will have the biggest impact.


Registered Dietitian | Health Writer | Columnist for Women's Health Magazine Delivering science-based nutrition in bite sized chunks! 

Anjali Shah

 

What are your tips for boosting your metabolism naturally?

Here are my three favorite tips for naturally boosting your metabolism:
1) Eat enough, and eat breakfast! Eating breakfast jump-starts metabolism and keeps energy high all day. And making sure you're not eating too few calories also helps to keep your metabolism stable. While you do have to cut calories to lose weight, going too low puts your metabolism into starvation mode (which means it essentially slows down to a halt!) Eating just enough so you're not hungry will keep your metabolism running fast.
2) Drink black tea! Black tea is a better choice than coffee because the caffeine level isn't too high to become "addictive" but it has enough caffeine to give your metabolism a natural boost (Caffeine is a central nervous system stimulant, which helps with metabolism)
3) Exercise, and build lean muscle! Muscle uses more energy than fat, so the more muscle density you have (the lower % of body fat you have) the higher your resting metabolism will be! Daily exercise (cardio with some strength training) is the best way to achieve this!


Anjali Shah is a food writer, board certified health coach, mom, and owner of The Picky Eater, a healthy food and lifestyle blog. Anjali grew up a “whole wheat” girl, but married a “white bread” kind of guy. Hoping to prove that nutritious food could in fact be delicious and desirable, she taught herself how to cook and successfully transformed her husband’s eating habits from a diet of frozen pizzas and Taco Bell to her healthy, yet flavorful recipes made with simple, wholesome ingredients. Through her blog, The Picky Eater, Anjali shares her passion for tasty, healthy cooking. 

Emily Kyle

 

What are your tips for boosting your metabolism naturally?

One of the best ways to naturally boost metabolism is to opt for a more plant-based diet whenever possible. Plant based foods such as fruits, vegetables, nuts and whole grains not only contain macronutrients like fat, protein, and carbohydrates, but also very important micronutrients which play a role in metabolism regulation.

Micronutrients are the vitamins and minerals found in food that we need to support optimal health. When the body is fueled with appropriate macronutrient ratio and the necessary range of micronutrients it is able to work more efficiently, which in turn will help to boost metabolism naturally.

Because no single food can provide every micronutrient that the human body requires, it is important to eat a wide variety of plant based foods to ensure that all of the micronutrient requirements are met.


Emily Kyle is a registered dietitian nutritionist and owner of Emily Kyle Nutrition, a site dedicated to teaching women how to get healthy, & stay happy, without ever having to diet again. Her focus is on holistic health and wellness, delicious whole food recipes, and backyard gardening in The Millennial Garden.

Dr Sarah Brewer

 

What are your tips for boosting your metabolism naturally?

The most foolproof method of boosting your metabolism naturally is to exercise briskly. If your pulse rate goes up, so has your metabolism! Ensuring a good intake of micronutrients involved in thyroid function and metabolic regulation is also key, including iodine, magnesium, chromium and B vitamins.


Dr Sarah Brewer is a leading medical nutritionist, health writer and the author of over 60 popular health books. 

Nicole Senior

 

What are your tips for boosting your metabolism naturally?

To keep your metabolic engine firing smoothly on all cylinders, you need to give your body quality, clean-burning fuel, and maintain muscle through movement. Dieting is a downer for your metabolism and your mood and being sedentary is not what our body is designed to do - we were made to move. 

A change of mindset is required from one of deprivation and punishment to positive nourishment and invigoration. Trade-up from eating food because its cheap and easy (its really more expensive in the end) to food that is nutrient-rich and leaves you feeling good. 

Your body is a beautifully designed machine that needs to be looked after with both nourishing, satisfying food and energizing, strengthening physical activity. With such good treatment, your body will respond with health, vitality and a healthy metabolism.


Accredited Practising Dietitian, freelance nutrition communication consultant, Sydney, Australia.

Karen Spaeder

What are your daily tips for maintaining a healthy body and staying motivated?

I start my day by expressing gratitude, either by journaling or just speaking aloud (yes, it's OK to talk to yourself!). It can be as simple as "I'm grateful for this cup of coffee," to things I want to manifest, such as "I'm grateful I have a thriving business."

This daily practice clears out the mental "clutter" and inspires me to make choices aligned with my gratitude list. For example, if I say I'm grateful for my strong, healthy body and mind, I'm more likely to eat healthy, practice yoga, read a book and do other things that make me feel healthy.

It comes down to focusing mental energy on what I want, not what I don't want. It's like caring for a plant: Give it water and the sunshine and it thrives. In other words, that which you focus on grows.

On a more tangible level, it's helpful to find an exercise that inspires you to continue doing it. Try group fitness classes (my personal favorite), home DVDs, streaming videos and other workouts until you find something you love.

Group fitness is a great way to meet friends who will keep you accountable to workouts. Also, cook food at home more often than you eat out. You'll know exactly what's going in your food and can more easily control portion size and the quality of ingredients. Rather than deprive yourself, focus on crowding out junk foods with vegetables. Over time, your body will crave healthy foods over unhealthy ones.


Karen Spaeder is a certified yoga instructor for CorePower Yoga and has been teaching yoga since 2012. In June 2017, she will earn her health coach certification from the Institute for Integrative Nutrition. Additionally, Karen is content director for Rallio, a digital marketing firm with technology solutions for national brands.

Andrea Trank

What are your daily tips for maintaining a healthy body and staying motivated?

As an almost 60-year-old yoga teacher and doterra wellness consultant, health is my motivating factor for exercising (yoga, playing tennis and walking), eating right, getting 7 plus hours of sleep each night, avoiding toxics and keeping my stress under control. This is easier said than done for many of us over 50 for a number of reasons.

We might still be juggling family responsibilities (aging parents and children who still need assistance) and careers. At the same time, our bodies are beginning to show the strain of youthful exuberance as well as nutritional deficiencies and environmental toxins.

When you are young, you can bounce back from sickness and injuries much more quickly than when you are aging. Health routines become more critical for maintaining energy and enjoying life in our later years. Yoga is a prescription for life according to Dr. Mark Hyman. I firmly believe that because yoga is a multi-disciplinary approach to health incorporating movement, breath, mindfulness, focus, meditation, balance, flexibility and strength.

What's more, there are no side effects except happiness maybe. But yoga is not enough. Everything you put in your body either contributes to your health or to disease. So the more you know about your individual nutritional needs, the better your life will be. Namaste


Science Educator and Jewelry Designer Andrea Trank, M.Ed., Ed.S. University of Virginia, has been practicing yoga since 1996. In the summer of 2014, she decided to meld together her creative spirit, passion for teaching and interest in yoga and health into a new venture- Heaven Lane Yoga and Oils.

Stephanie Snyder

What are your daily tips for maintaining a healthy body and staying motivated?

I have to actually schedule it into each day prior to that day. That way Im not thinking about how to fit it in- its already in my calendar. I also like to recruit friends to help keep it fun. Make sure to get enough sleep, drink the water I need and plan to eat meals so they enhance my movement for that day.


Stephanie Snyder is an internationally renowned yoga educator. She founded Love Story Yoga studio in San Francisco. She has been teaching for 20 years and over that time has taught professional athletes, celebrities, and high-profile CEOs. She leads workshops and training around the world. Online classes at Yogaglo.com.

Alli Rainey

What are your daily tips for maintaining a healthy body and staying motivated?

Find a physical activity that you enjoy doing, and you'll have no trouble staying motivated to participate!

Exercise is not one-size-fits-all, and it may take some time to enjoy your workouts or to find workouts you enjoy. Try signing up for a class, hiring a trainer, or working out with a partner to help you stay accountable.

Vary your workouts from day to day, week to week, and season to season to keep boredom at bay and to help keep your body and brain challenged and engaged. For best results, include a mix of aerobic exercise, strength training, and flexibility work (think yoga or rock climbing -- my two favorite forms of working out). Eat a varied, balanced diet with lots of fresh fruits and veggies, lean proteins, nuts and legumes, and whole grains.

Watch your portion sizes and only eat when you're hungry. Don't be afraid to sneak in a sweet treat every now and then, though -- moderation is the key here. Remember that doing some exercise, even for only 5 minutes at a time, is better than doing nothing at all.


Rock climber, certified personal trainer, registered yoga teacher.

Brenna Geehan

What are your daily tips for maintaining a healthy body and staying motivated?

My yoga practice and meditation is what keeps me motivated. Yoga believes that in order to thrive, one must learn how to get steady, how to replenish, and how to keep the creative juices flowing.

I recommend first getting to know a few local yoga studios. Remember the best studio is the one you will actually go to. And then after a month or so of testing out a few classes, stick with one class or teacher for several months. Mentors are the best way to learn. If you see too many different teachers, you will lose interest.

I have been practicing yoga for 20 years now. I promise it is the one practice that will keep you young - body and attitude!


Brenna Geehan, Director of Sri Yoga Retreats and Trainings, teaches out of San Francisco, CA

Shayna Hiller

What are your daily tips for maintaining a healthy body and staying motivated?

Yoga, sauna, intermittent fasting, clean eating, hydration, practicing gratitude, continued education, sharing time with loved ones, walks in nature, serving others.


Shayna Hiller is an author, yoga teacher and certified health coach based in Venice Beach, California. She is passionate about supporting people in overcoming eating disorders, re-discovering their sexual vitality, and managing stress. Leads worldwide retreats. Over 500 professional training hours in yoga.

Amy Slevin

What are your daily tips for maintaining a healthy body and staying motivated?

 A little bit of movement every day can keep you healthy and your joints in order. As simple as a 2 minute wriggle in your office chair, or any simple way of moving that you enjoy...

ENJOYMENT is the main way to stay motivated; do what feels good for you, not because someone has said you "should" do something. Find some way of moving that you love and you'll look forward to it, rather than seeing it as a chore. Little and often. 


Amy is a yoga and parkour teacher and former osteopath. She has extensive knowledge of anatomy, biomechanics and human movement and the psychology involved in our movement and movement practices. She teaches group classes in London and private yoga and rehab sessions from her studio in Notting Hill. 

Mallory Trumpfheller

What are your daily tips for maintaining a healthy body and staying motivated?

First off, maintaining your health requires planning. This is essential. You will not be successful without keeping healthy foods on hand, knowing what your activity schedule looks like ahead of time, and prepare as needed. Add your workouts to your calendar just like you would a mandatory work meeting.

Staying motivated in terms of activity is all about listening to your body. It's easiest to consistently stick to an exercise or activity plan when it's something that makes you feel great, is enticing and inspiring, and meets you where you are to deliver the right pace, intensity, and energetic outcomes given your body's needs.

Set yourself up for success given what your day looks like, such as selecting an energizing activity in the morning or something soothing in the evening to unwind your body and mind. Honoring your body's needs is about balance. Energetic burnout and physical overtraining are real things, so stretch your boundaries with healthy goals and challenges, but don't go beyond your limits or you could sabotage your intentions. Some people do great with very restrictive diets or hitting the gym hard from day 1, but others do better with building upon small goals over time.

Figure out what works best for you. And keep in mind that high intensity workouts are recognized by the body as a stressor, so if you already tend to carry a lot of stress, you need to balance your sweat sessions with slow, calming activities that will settle your nervous system to counter the effects of that fight or flight mode. This will help with all sorts of things including brain function, hormone regulation, and energy recovery.

Lastly, practice mindfulness during your meals and workouts, and celebrate your successes — even little things like discovering a new healthy food you enjoy or the feeling of a refreshing breeze on your skin during your daily run. Every enjoyable moment counts, and being mindful of them signals to your brain that this is worth continuing!


Mallory Trumpfheller is a certified yoga and meditation teacher. She offers private training, group classes, virtual coaching, corporate yoga and workshops in the Dallas, TX area, helping clients to relieve stress and improve their mental and physical health through the use of targeted, holistic practices.

Charlie Francis

What are your daily tips for maintaining a healthy body and staying motivated?

Be consistent! Consistency is KEY! Always spend as much time around people who motivate you and push you to be better. Try to AVOID negative people and people who tell you your dreams are 'silly' or 'too big'. Never listen to these people, they are ALWAYS jealous!

Set GOALS!! Goals which are Specific, Measurable, Achievable, and have a Time. For example. I want to increase by back squat by 10kgs in the next 3 months. :D Drink LOTS of water and SLEEP. Sleep and hydration is key for optimal function, weight loss, muscle gain and recovery.


With years in the fitness industry I have found it all boils down to dedication and commitment. ANYONE can achieve ANYTHING with the right mind set, dedication to their task and commitment to reach their end goal! If you want something bad enough you CAN do it with the assistance of a structured training plan, with optimal recovery and nutrition.

Caitlin Pickett

What are your daily tips for maintaining a healthy body and staying motivated?

4 Pro Tips for Staying Motivated & Healthy from a Yoga Teacher!

Staying healthy and motivated can be a real struggle sometimes! We all want to be inspired and energetic all the time but rarely is that the case. So where do you go for motivation when you're stuck in a rut? What are some things you can do to keep up the momentum? These are some PRO-tips that I follow every day!

1. Start your day by making the bed and with a healthy breakfast. No matter what! This will help set the tone for the rest of your day, keeping your productivity and eating habits on track.
2. If you're trying to cut out alcohol but missing your evening wind-down beverage, pour a little juice & club soda or sparkling water & lemon slices into your wine glass and sip out of that. Game changer!
3. Get addicted to a new audio book or podcast. I've found that plugging in my headphones and heading out for a walk or run is so much more enjoyable when I'm listening to experts speak about topics I'm really interested in. Never stop learning!
4. Each week choose a new mantra or affirmation. Write it on a note, stick it to the bathroom mirror and say it out loud to yourself each time you're in there. Some of my favorites are; I am strong, I am loved, I am right where I need to be! Yes, You can make it through the day & you can have it all!

Give these a try for 7 to 10 days and see how you feel! What's changed in your life? Are you staying on track and reaching your goals? If so, I would love to hear about it! you can reach me anytime at CaitlinPickett.com or on Instagram @ccp_yoga.


I teach private yoga lessons online to anyone in the world! I'm a yoga instructor that believes everyone can benefit from a regular practice and I love to share my passion through my website CaitlinPickett.com and Instagram @ccp_yoga.

Abbey Sharp

What are your daily tips for maintaining a healthy body and staying motivated?

I always choose foods and activities that I actually wholeheartedly enjoy, rather than forcing myself into diets that I hate.


Abbey Sharp is a Media Registered Dietitian (RD), national spokesperson, TV and radio personality, YouTuber, food writer and blogger, recipe developer, and the founder of Abbey's Kitchen Inc. Abbey believes that a pleasurable relationship with food is inherently essential for good health and shares this unique philosophy through her regular appearances and contributions to national TV shows (like Marilyn Denis Show), print and online publications, her Youtube channel Abbey’s Kitchen and her acclaimed food blog.

Caroline Klohs

What are your daily tips for maintaining a healthy body and staying motivated?

Water. Sleep. Yoga. Green Juice. WATER. Repeat. Life is about balance. For me to stay healthy & motivated I have to put my health & happiness first. I start out my day by drinking 8 oz of water, having a green tea, taking my dog for a walk outside, and focus on my breathing - with NO CELL PHONE. 

Be present. Be VERY aware of what & who you say YES to. My Daily workouts consist of Yoga 3-4 x a week, Running 2 x a week, and light weight lifting 2 x a week. I also LOVE to try new workouts and get out in the community!


Caroline Klohs received her 200 Hour Yoga Alliance RYT Certification from Pure Yoga NYC, taught by the world renowned, Kay Kay Clivio and Yogi Charu. She received her 100 Hour Yoga Alliance RYT Mentorship Certification with Loren Bassett, the creator of Bassett’s Bootcamp and PXT Conditioning. She currently teaches at CorePower Yoga & Spa in Edina, Minnesota.

Karen Nourizadeh

What are your daily tips for maintaining a healthy body and staying motivated?

As New Yorker, it’s essential to manage activity, the mind and stress in order to maintain a healthy body and mind. I start the day with a breath and meditation practice to clear and focus my mind. If I skip days, I notice my attention dissipates and my motivation to maintain a healthy balance between activity and rest wanes as well. I often set an intention for my day while meditating, to set the tone of my day and/or set out a healthy task to accomplish.

Sometimes the healthy task is a mental attitude, sometimes it’s a physical one. To stay healthy, maintaining a balance between strength, flexibility and restoration of my body and mind is important to my health, so I set goals as to which classes or practices I will engage in that will support these objectives.

In order to stay motivated, I choose classes and teachers which inspire me, or I will touch base with a friend to accompany me. I like to journal about my meditation and breath practices, as thoughts from under the surface rise to consciousness and help me to understand where I might need more work or what might need to let go of.

I often honor the voice of my body, as it has intelligence that my conscious mind is not aware of, and through this connection, I am able to strengthen and nourish my body, which brings a sense of harmony to my mind as well.


Karen Nourizadeh is a yoga and meditation instructor, who has taught thousands of New Yorkers in group and corporate classes and in private instruction. She trains teachers and health workers on the benefits of meditation and yoga, and her tips have been published in national and local publications.

Elizabeth Krenke

What are your daily tips for maintaining a healthy body and staying motivated?

Self-motivation is key to creating daily habits that over time result in massive health benefits for your body and your mind. My first tip that I always recommend to clients, friends and family looking to achieve better health is to drink 16-32 oz. of water EVERY SINGLE MORNING upon waking.

We wake up with dehydrated and thirsty cells, and the first thing into our bodies in the morning sets the tone for the rest of our day. A day started with clean, purified water will help to clean and purify every cell in our bodies.

My next tip, which is critical (not to mention free and something we naturally do all day long), is to take moments throughout the day to sit and breathe, starting with a big, slow exhale...HAHHHHH! Our bodies are designed to eliminate 70% of toxins via the lungs and respiratory system, so breathing is our best way to detox.

Start by taking a big exhale to calm the body, then you can more easily inhale all of the good stuff that every system in our bodies needs. Good breathing habits, along with proper hydration, are the two most important things we can do for ourselves each and every day!


Shayna Hiller is an author, yoga teacher and certified health coach based in Venice Beach, California.

Bethan Thomas

What are your daily tips for maintaining a healthy body and staying motivated?

Motivation to achieving a healthy body is easy when routine complements lifestyle.

I look for ways I can improve my diet without making food boring. Spending an extra 10 minutes before work making a bright and colourful salad gives me a delicious lunch that I look forward to all morning. Buying a few fresh herbs in my weekly shop can add oodles of flavour to my evening meals. Just a little bit of preparation goes along way.

I don't let exercise get boring either and my friends are absolutely key to this. With our busy lifestyles, time is precious and combining social life with fitness is a savvy way to save time. Yoga with my sister or running with my girl friends is far more rewarding than catching up over coffee and cake. Having an regular exercise buddy is fun and more motivating than exercising on my own.

If your healthy eating and exercise routine is too hard to achieve then it is not going to be sustainable and that is when motivation drops. Healthy habits should not feel like an added burden to your lifestyle. With a few small changes, a healthy balanced routine will enhance your lifestyle and motivation will be effortless.


Personal Trainer and Rowing Coach. Over 10 years experience in the health and fitness industry. 20 years rowing experience where by I have coached athletes to Great Britain representation.

Evita Ochel

What are your daily tips for maintaining a healthy body and staying motivated?

A healthy body starts with a healthy mindset, meaning that we focus our thoughts on positivity, acceptance, forgiveness, gratitude, kindness and love for self and others. A state of joy feels good mentally and physically, and drives some of the most powerful motivation for maintaining our health and wellbeing.

In addition, maintaining a healthy body requires us to fuel and support it with the right nourishment. In this case, nothing beats the nutrient density and perfection of whole, plant foods for the human body. Consuming a diet based on lots of vegetables and fruits is the key, as well as beans, real grains, nuts and seeds. The more we eat the right foods, the less place there is for foods that stress our body and contribute to weight problems, like high-fat and high-sugar processed and refined foods.

Finally, a healthy body requires adequate movement and rest. Create opportunities to move your body as much as you can, whether this be through natural movement as part of your everyday tasks, or planned movement like yoga, cardio or strength training. And be sure to prioritize your sleep quantity and quality, as this is the time your body heals and restores itself. Waking up feeling refreshed and rejuvenated creates natural motivation to engage in proper self-care and enables us to function at our best!.


Evita Ochel is a holistic teacher, whose passions and expertise span all areas of the mind, body, and spirit. She is a writer, speaker, nutritionist, yoga and meditation teacher, author of the book "Healing & Prevention Through Nutrition”, and creator of hundreds of articles, videos, classes and courses for healthy living.

Jackie Enos

What are your daily tips for maintaining a healthy body and staying motivated?

My tips are simple. Make moving daily part your routine. Find an activity you enjoy (walking, running, spinning, Insanity, Lifting, p90x, yoga etc) and schedule 30 minutes of it into your day. Its the most important meeting so don't skip it.

Then focus on WHOLE FOOD nutrition. So no prepackaged foods. Fill your plates with real whole veggies (dark leafy greens and bright colors) & antioxidant rich fruits like blueberries, raspberries, strawberries. Then focus on healthy fats like coconut oil, avocado, almonds, walnuts, and avocado oil. And lastly HYDRATE your life.

Often we think we are hungry when in reality we are dehydrated. Add lemon, cucumber or mint to spruce up your H2O. For more tips check out Jackieenos.com.


Former special education teacher turned Online Fitness & Health Coach and Fitness Instructor. I coach monthly online accountability groups focusing on 30 minutes of exercise and portion controlled whole food nutrition. See my website for workouts, recipes, my free email newsletter, my monthly groups and more. Follow my instagram.com/Jackieenos for daily fitness inspiration.

Tiffany Baxley

What are your daily tips for maintaining a healthy body and staying motivated?

Stay hydrated! That's my number one tip for maintaining a healthy body. Remember that everyone starts somewhere and everyday is new. If you fall off track one day with your fitness goals or nutrition goals, start back the next day.

You will reach your goals and with a little hard work and dedication, you'll get there in no time. We are only human and no one is perfect, everyone has their off days but it is important to keep your goal in mind and stay focused.


I am a personal trainer, spouse, and mother. 

Katie Hargrave

What are your daily tips for maintaining a healthy body and staying motivated?

I always have a specific event that I am training for, whether it is a half marathon, triathlon, wedding, etc. I know that the best thing to motivate me to exercise is knowing I can't skip it to be prepared for what is on my calendar. I break it down to weekly and daily goals.

When it comes to food, I am motivated by knowing I need to fuel myself properly for my workouts, and also to be the healthiest version of me. I just don't feel as energized, focused, and strong if I'm not fueling my body correctly.


Katie has her Health Coaching certification from the Institute for Integrative Nutrition and certified personal trainer through the American Council on Exercise. She is also author of The Athlete After: A 10-Week Guide to Balancing Life After Sports.

Niki Saccareccia

What are your daily tips for maintaining a healthy body and staying motivated?

My approach is holistic, targeting inner and outer body along with mental health. The first thing I do when I wake up is list 3 things that I'm grateful for. Then, I get up and move around like an upright worm at a disco. It gets my energy flowing and helps break up any stiffness in my fascia that accrued overnight.

The first thing I consume is fresh lemon water to lubricate my digestive tract. I meal prep at the start of my week and schedule times to work out, meditate, be outside or do yoga - these go into my planner like any other important meeting. I end my day with yin yoga then take a warm shower and finish with an oil rub down to keep my skin hydrated and happy.

My motivation is fueled by understanding that preventative health care is the most valuable and least expensive way to manage how I'm growing up and aging. Seeking out role models who are 2 or 3 times my age and living vibrantly gives me a clear idea of what's possible and protects me from the overwhelming culture of complaining.

I love the work I do and my lifestyle, so anytime I do fall sick or get injured, I miss being in my life! Prevention is key to maintaining my overall stamina. I've also created a network of friends where we keep each other accountable - sharing our pedometer readings, clean-eating recipes and taking classes or working out together.


Niki Saccareccia, ERYT is a writer, author and yoga teacher. Her background in Behavioral Psychology informs her lifestyle and teaching so that the practices become healthy habits. She leads public and corporate classes, workshops and trainings in Los Angeles and San Fransisco, CA.

Ludi Wiggins

What are your daily tips for maintaining a healthy body and staying motivated?

As a society we are fixated on transformations and quick fixes and I think this is where most people go wrong with health and fitness and why they fall of the bandwagon so quickly. I honestly believe nutrition should be viewed as a way to nourish your body and you should only cut out entire food groups out if you have a medical reason to do so.

To maintain something long term, firstly you need to remove the word "diet" from your vocabulary and find an approach that is sustainable for the long term. Diets should be ever-changing and seasonal to ensure we get enough daily nutrients and we should eat eat whole, unprocessed foods with little sugar to maintain a healthy body.

In terms of exercise, it also doesn't have to be an all or nothing approach and I am a huge believer that consistency counts for everything. If you've only got 15 minutes to workout, then make the most of it! It's the small consistent efforts that lead to the biggest measurable results that are maintainable in the long run.


Ludi is a former Australian Diver, Dual Olympic Medalist. She now helps busy people take control of their health and fitness and is a Personal Trainer, Nutrition and Wellness Coach and Mum of two. She runs a busy PT studio in Melbourne and also has coaching programs accessible online.

Carole Baker

What are your daily tips for maintaining a healthy body and staying motivated?

As a yoga teacher and wellness advisor you just know I am going to say it's all about 3 things!

1. What you eat.
2. How you move.
3. How you think.

So firstly make a choice to eat 90% fresh fruit, vegetables, nuts and seeds and 10% anything else. Think twice if it's come from a packet or tin or if something on the ingredients list looks weird! I'd start the day with a big smoothie packed full of fruit, veg, nuts and seeds.

Secondly, we just don't move enough!! All our muscles and joints should be moved in their full range daily. The average westerner spends over 14 hours a day seated!! So every 20 mins - GET UP AND MOVE!

Forward bends to stretch the back of the body, Backward bends to improve posture and open the heart. Twists to stimulate the digestive system and eliminate tension in your neck and shoulders and balance your emotions. Hip openers to open them tight hips - use the ball and socket joint as it was designed!

Finally inversions - send fresh oxygenated blood to the brain and stimulate the lymphatic flow to boost the immune system. Last of all take time to step into your centre - the more time we spend on the edge of our centre (the spinning wheel of madness) the more likely we are to suffer from "dis-ease".

Use some mindfulness meditation techniques to calm your mind and focus on deep abdominal breathing at 5 breaths per minute to reduce the feelings of stress that cortisol creates. Overall, use positive visualisation to create the realities you desire and then watch the magic happen....if that doesn't keep you motivated I''l eat my hat!


Yoga teacher, Wellness Advisor, Mum of 3 beautiful daughters and in love with a gorgeous cocker spaniel. Past lives include Managing Mexican restaurants, selling advertising and pharmaceutical drugs and more! Founder of the self centre (wellbeing centre) and guest twice on BBC Radio2 Chris Evans Radio Show. Currently offering one to one advice, online beginners yoga courses, yoga at home app and school and workplace wellbeing.

Mary Sabat

What are your daily tips for maintaining a healthy body and staying motivated?

When it comes to being healthy and fit, diet and exercise are the cornerstones of any good lifestyle plan. My motto is to always plan, prepare and be accountable with food and exercise. Making these things a priority are keys to success.

Planning food in advance eliminates bad choices. The food quality that you put into your body is directly related to your health and fitness so it's important to eat real food most of the time. Planning in advance and getting to the grocery store is step one. Planning your exercise in advance is also just as important. Take time to put it on your calendar as a priority.

Prepare foods in advance. It's much easier to go to a refrigerator and find several choices for meals and snacks then it is to have to stop and prepare something when you are hungry. Last minute food preparation very often leads to poor choices. With exercise make sure you are prepared to workout by having a time slot and workout clothes on hand.

Always be accountable. I'm a big believer that if you want to lose weight you have to know what is going into your body. Keeping a food log makes you ""see"" what you are really eating. Getting on the scale once a week is also a great way to stay accountable to your weight before it creeps out of hand.

In summary, making diet and exercise a priority is the key to being healthy and fit.


As a Personal Trainer and Nutritionist I combine diet and exercise to help people transform their lives. I am a Registered Dietitian with my Master's in Nutrition and an ACE Certified Personal Trainer. I am passionate about coaching people through lifestyle changes to help them become fit and healthy.

Sarah Carlson

What are your daily tips for maintaining a healthy body and staying motivated?

Getting started, I always advise to take baby steps. Start drinking more water, go for walks or light exercise for 30 minutes or more, then work your way up.

To maintain a healthy lifestyle, I tell people to find an exercise you enjoy doing; dance, weights, yoga, something that you won't dread doing regularly. It will help you stay motivated and make exercise enjoyable!


Sarah is the Editor of RealHousewivesofMN.com, and also a group fitness instructor. She enjoys teaching dance fitness and keeping up with her busy toddler!

Cynthia Devening

What are your daily tips for maintaining a healthy body and staying motivated?

I have three tips for awesome health. Hydration. Your body needs water to function. Make sure you aren't waiting until your thirsty. At this point you are already behind. Sleep. You will be ready to take on the world with a good night's sleep. Try to go to bed around the same time every night.

This will help your body recognize when it's time to catch some zzzs. Make the majority of your diet leafy greens and lean protein. Use complex carbohydrates like sweet potatoes as accessories. They should complement the main course of lean protein and veggies.

Top everything off with a touch of healthy fat. Yum! A huge salad of romaine, shredded chicken breast, and salsa all topped with a few black beans and slivers of avocado. Delicious. Get these 3 right and you will see results and feel amazing.


Certified Personal Trainer helping busy ladies reach weight loss and health goals.

Emma Ryan

What are your daily tips for maintaining a healthy body and staying motivated?

We all live busy, crazy lives and sometimes it’s hard to look up from the hamster wheel and slow things down, be more mindful, live in the moment.

To maintain a healthy body, and mind, we need to keep the muscles flexible, the tendons and joints well oiled, and the heart happy!

If you have an activity that you enjoy, such as walking or running, playing tennis, or golf, you are much more likely to work it into your weekly diary. Make arrangements to run with a friend and it becomes a social event not a chore. And you then motivate each other to push that little bit harder, set goals, run races.

Add cross-training to your weekly schedule. And make it yoga! If you favour one particular sport then your body will become unbalanced, and you may find that certain parts of the body take more strain. You may start to get niggling injuries. With yoga, the muscles are lengthened and balanced and strength is built to protect the joints. In this way yoga will improve your sporting performance, allowing you to push your body that little bit further.

Yoga also brings mindfulness - bring attention to your breath and awareness to your body. Sit for even just 5 minutes a day, and just count the length of your breath as you inhale and as you exhale. Keep the chest lifted, and breath right into your belly - and keep your mind on the counting. Allow yourself these 5 peaceful minutes just to sit, and breathe, and be thankful.


Tadasana Yoga - Yoga for Sport. I am a Yoga Alliance qualified yoga instructor, and a passionate runner. Originally from the UK, I now live in the tropical heat of Singapore. I have brought my two loves together and I teach Yoga for Sport. Improve your sporting performance, prevent injury and bring your body back into balance with yoga.

Aurora James

What are your daily tips for maintaining a healthy body and staying motivated?

One of the things that helps me the most when it comes to maintaining a healthy body and staying motivated is scheduling my workouts. I sit down with my calendar for the month and write down what I'm going to do each day and when. That ensures that I make my workouts a priority.

I don't have to think about what I'm going to do and they're already on my calendar. I also try to mix up my workouts so that I don't get bored. I do Tae Kwon Do twice a week, a boot camp class every Saturday morning, elliptical workouts twice a week, weight training workout videos twice a week, and a yoga most mornings.

I also plan out my meals for the week and prepare everything on Sunday afternoon. Again this ensures that I have healthy meals ready to go, without having to think about it ever day. I keep my meals during the day fairly simple, so they're easy to pack.

Usually, I have a smoothie for breakfast, mixed berries, and cottage cheese as a mid-morning snack and a salad with a yogurt for lunch. Dinner is usually something quick to prepare. I might fix whole-wheat spaghetti with ground turkey mixed into the sauce along with broccoli or I'll have baked chicken with mixed vegetables. If I'm low on time, I usually keep healthy frozen meals in my freezer.

Occasionally I'll eat out during the week, grabbing something healthy like a turkey sub from Subway or soup and a salad from Panera.


Busy mom to two active boys, personal trainer, writer, shopping addict. My goal is to help other busy moms be fit and fabulous.

Cherie Yanek

What are your daily tips for maintaining a healthy body and staying motivated?

It's simple: I actually feel better all over if I have a healthy body and mind. Eating well, getting my run in, and having my daily yoga practice all contribute to me feeling good, healthy, happy, and alive. I rarely skip my run or yoga to sleep in - it just isn't worth it.

That's enough motivation for me to turn off my alarm, and get up, even when it is 4:30 in the morning. A lot of people can eat junk food, and while I definitely have a sweet tooth, if I don't eat right, I feel awful. Take donuts - they're obviously delicious, but every time I eat them, I feel sick after. That is excellent motivation for skipping them - and I always do. (Cookies, though...different story!)

When you realize how much your health shapes who you are, it's pretty impossible to neglect it. I feel at my bet when everything is aligned.


Cherie Yanek is a yoga instructor, running coach, writer, and librarian living in Brooklyn. For fun, she puts on the Burning Man Ultramarathon.

Nadège Louvet

What are your daily tips for maintaining a healthy body and staying motivated?

My tips to keep a healthy body on a daily basis starts with that I am listening my body a lot and I learnt it through all the sport activities that I practiced in the past. However since I have started Yoga, I am even more conscious of my body's needs and this goes through food as well.

Every morning before to get up form my bed I do a few stretches to wake up my muscles, I included that to my routine to remove any stiffness from the night. I am also doing between 10 to 30 minutes Yoga depending on the time I have to awaken my body and be ready to face the stressful London's life. It's important to me to cook every day with fresh food, I turned vegetarian after a health condition that I needed to find help for.

I love walking as much as can or riding my bike instead of using public transport and I drink plenty of water, green tea. Before to go to sleep I also do 5 to 10 minutes breathing exercises, while in my bed as you only need to sit in a comfortable position.This lifestyle that I built up to live a better life keeps me motivated.

When you feel the huge positive impact that has on your body, you only can stay motivated. It's a way of life that keeps you up and motivated for the rest of your life. It's important to find a way of life more than just an "activity" only, being convinced of what this brings into your life. My best advice to you would be find what makes you feel great in your body and do it as much as possible.


Nadège is a passionate wellness coach that helped many people to get back on shape or getting stronger after injuries. She has a strong background as Fitness instructor / personal trainer and massage therapist since several years. Her aim is to help people finding a better balance in their live through her knowledge and her own experience.

Bev SHort

What are your daily tips for maintaining a healthy body and staying motivated?

All women, whether 15, 45 or 70 years of age, need to consider living their lives to balance their hormones. Women’s bodies are complicated; think of them more as a Lamborghini than a Fiat Uno. We also need to treat them accordingly and take our approach to health in a holistic way, ie. you need to look at your nutrition, exercise/movement, sleep, stress levels and mindset to create a healthy and whole person.

Each day treat your body like the fine machine that it is and eat to fuel it with whole, natural foods. Consider what’s on your plate. Does each meal consist of complex carbohydrates, lean protein and good fats? Do you prioritize sleep and aim for 8 hours per night? Does the exercise you do not only work your heart and lungs but build your muscles and bones? Does your schedule run you or do you run it? Can you find more time for yourself to reduce stress levels? And, lastly, how do you think? Do you believe that you are super human and can push your body believing it won’t break, or do you honour your body and yourself by creating time to think about what you need not only physically but to nourish your soul?

All these things need to be considered to balance your hormones – and you have around 50 of them! Most people walk around not knowing what it’s like to feel really healthy and amazing. Once you take the time to examine aspects of your life that you can change you will start to feel the difference and that, in turn, motivates you to make other changes.

Remember that you don’t need to overhaul your life overnight. Take one step at a time and master one of the above bit by bit; then move to the next. You have one life – live it to your fullest NOW!


Bev Short is a Vitality Coach and Menopause Specialist working with women over 40 around the world to transform their health, energy, menopausal symptoms and happiness. Bev's signature program Feel Fabulous at Over 40! has helped many women lose weight, manage their menopause significantly better and also alleviate other ailments such as IBS, headaches, allergies, acid reflux, anxiety and insomnia. 

Jodie Fontenot

What are your daily tips for maintaining a healthy body and staying motivated?

I make sure to include exercise in my daily routine. It is non negotiable, even if it's only 30 minutes. The key is to be consistent. A little movement everyday goes a long way. I stay motivated by reminding myself that this is self care.


I am a Pilates Teacher, Personal Trainer, Health Coach and a Movement Specialist.

Shayna Hiller

What are your daily tips for maintaining a healthy body and staying motivated?

Yoga, sauna, intermittent fasting, clean eating, hydration, practicing gratitude, continued education, sharing time with loved ones, walks in nature, serving others.


Shayna Hiller is an author, yoga teacher and certified health coach based in Venice Beach, California.

Kaitlin Crehan

What are your daily tips for maintaining a healthy body and staying motivated?

"I believe in eating a healthy diet and definitely don't skip breakfast, it sets up your metabolism for the rest of the day and will help you to eat less later in the day. Aside from coffee I start my day with warm water with lemon and ginger. I also don't believe in deprivation so don't deprive yourself of the things you love, when you are craving something ""unhealthy"" go ahead and eat it.

I also think it is so important to find a workout you enjoy, don't work out because you have to workout because you want to. It might take you a while to find the perfect workout for you but it is definitely out there. I personally love weight training, running and barre3.

I used to be a cardio queen but then I discovered what weight training could do for my body and immediately fell in love, you notice tone and definition in your body after only a few weeks of incorporating it into your routine".


Kaitlin is a holistic health coach living in Boston Ma with her husband, dog and new baby boy! Kaitlin believes in creating healthy lifestyles not diets and is here to help you live your happiest and healthiest life.

Donna Sellers

What are your daily tips for maintaining a healthy body and staying motivated?

I like to start my day with gentle yoga and meditation. It's a fundamental part of my day, and if I miss it the day doesn't feel quite right - as if I'm too rushed. Taking the time to stretch and strengthen through yoga, and then focus and set an intention for the day with meditation, is crucial for my well-being.

Setting an intention helps me to remember where I want to go and I can then plan how to get there. A regular meditation practice helps me to stay focused and think more clearly. And gentle yoga keeps me pain free so I can enjoy the journey even more.


Donna is a Yoga Therapist and Relax and Renew® Restorative yoga teacher. She offers private sessions and small classes to relieve chronic pain and stress-related disorders. She combines gentle movement, breath work, restorative yoga, and guided meditation to create a practice that is deeply supportive and healing.

Mary Savitri Guerenabarrena

What are your daily tips for maintaining a healthy body and staying motivated?

Well begun, half done! When I awaken, I take a moment to give thanks for the life I have. I then begin my daily routine which includes tongue scraping, brushing my teeth and follow that up with a warm glass of water. I find keeping a routine is immensely helpful to stay motivated.

Life is always full of surprises (good & bad) by having a healthy routine to continuously fall back on it doesn’t matter what comes my way during the day. Each morning I prepare my meals for the day & pack a 32oz thermos of warm water to sip throughout the day. This takes away any guess work as to what to reach for when I need a pick me up.

Lastly, I allow ‘micro breaks’ or me time throughout the day. I will set my timer for 5 or 10 minutes and pop outdoors with goal of doing nothing but observing nature; a tree blooming, the water, birds taking flight. This allows me to literally step away and reconnect with myself which helps to keep my stress level down. We can all spare 5 or 10 minutes once or twice a day.


Mary Savitri has been an Ayurvedic Practitioner and Yoga Educator for over 10 years. Her work combines Ayurvedic counseling, yoga, nutrition, herbal remedies, and mantra & meditation to assist each client in bringing deep healing to their body, mind, and soul. She leads several Ayurvedic Workshops & Trainings each year.

Abby Mason

What are your daily tips for maintaining a healthy body and staying motivated?

My best daily tips for maintaining a healthy body and staying motivated begin with creating an evening ritual to set myself up for a quality night of sleep. When we get the right amount of quality sleep, our hormones are able to come back to balance which allows us to wake feeling rested, unstressed, energized, and with a clear head to be able to focus clearly throughout our day.

I as well have a morning routine which helps to kick start my day on the right foot. Part of that starts with a glass of warm water with lemon, prayer and journaling for about 15 minutes. I then enjoy a vinyasa yoga practice, green tea and a healthy breakfast. I believe that this strong foundation lays the groundwork for a beautiful and healthy day.

I stay motivated by focusing on time management and allowing space in the day for self-care so that I can recharge. If I don't allow time for myself each day (just 15- 20 minutes most days) I feel as though I am running on empty. You can't pour from an empty cup!


Abby is a Certified Integrative Nutrition Health Coach and Author of “Passionate Wellness – Simple Tips to Transform Your Health for a Balanced Life” and “Paulina the Picky Princess and the Magic Garden”. Abby specializes in working with women who have digestive and skin sensitivities. Each client is given a personalized wellness plan with simple and sustainable nutrition and lifestyle shifts so that they can look and feel vibrant from the inside out. Her clients love that they can finally have more energy, better skin quality, happy tummies, improved sleep and reduced stress.

lisa Galizia

What are your daily tips for maintaining a healthy body and staying motivated?

1.Start your day with a mantra or prayer and simple breathing technique such as breathe in positivity breathe out anything that comes in the way.

2.Keep track of your yearly,monthly,weekly and daily goals in a journal. Move toward them everyday and don't be afraid to make changes.

3. Love yourself now and include some type of self care on a weekly basis.


Lisa is a Registered Yoga Teacher and Health and Wellness Coach. She is trained in Prime of Life yoga for people 40 and over. Her business is community centered with a focus on custom private or small group classes for those that want to move toward a healthy happy lifestyle in their own unique way.

Katie Raymond

What are your daily tips for maintaining a healthy body and staying motivated?

Keep an up to date calendar. I always know what I'm doing for the month so that I can design my workout around my schedule. And if you hit a snag, or an unexpected thing comes up, just shift. You need to be able to be fluid. Don't beat yourself up, just work around it.


Personal trainer, nutrition consultant.

Esther Nagle

What are your daily tips for maintaining a healthy body and staying motivated?

The most important thing I can ever recommend it to learn good breathing. This helps with physical health, focus, energy, sleep, mental health, resilience and more. Every cell on our body requires oxygen, and the release of Carbon dioxide, so good slow deep breathing enables every part of the body, including the systems such as the nervous system, digestive system and the brain.

Spend time every day focusing on slow, deep breaths. Close your eyes and really connect with the breath, it is a simple but powerful practice that, when done regularly, brings improvement into pretty much all areas of life.

Take long walks in nature whenever you can, it helps to remind us that we are part of the natural world, not separate from it. We humans need to be reminded of this from time to time! Also, walking is fantastic exercise for body, mind and spirit.

In addition to this, a gratitude practice is essential to help with staying motivated. Life gets tough, and it can get a person down, but the powerful combination of good breathing, gratitude and connection to nature are a powerful force for good in life.


Esther Nagle transformed her life through Yoga, beating 20 years of addiction and depression through teacher training. Author of Bent Back into Shape, Beating Addiction Through Yoga, Esther is a passionate advocate for the numerous benefits of incorporating yoga into all aspects of life, not just the exercise routine.

Namita Kulkarni

What are your daily tips for maintaining a healthy body and staying motivated?

Drink warm lemon water through the day, and spend time in nature at least once a week. Exchange all your screens for the sky whenever you can. Learn Ujjayi breath aka Ocean Breath and use it whenever you need some calm and centering.


Yoga teacher, writer, travel blogger, artist. Going where I've never been, having (mis)adventures, generally seizing the day, living to tell the tale.

Jeanne Heileman

What are your daily tips for maintaining a healthy body and staying motivated?

- Drink a lot of water all day long. I drink a tall glass before I consume anything else, and a tall glass at the end of the day. I carry a large bottle of water with me to drink and refill throughout the day.

- Move your body. When I exercise or do Restorative Yoga, it gets me breathing differently which changes my mind’s pattern from limited to expansive, and full of ideas. Exercise/yoga isn’t just to look good, it’s to expand your breathing and live more fully.

- Meditate. We need time, even 10 minutes, to remember that we are not our thoughts, not our accomplishments, nor our failures. Our essence is something so loving and beautiful. We need at least to remember that, even if the session is short and we can’t connect to it. It helps keep things in perspective.

- There is room for everyone to succeed and thrive. The power behind the universe is huge and loving. Nature isn’t holding fortune for only a few, it’s limitless. So when it looks like someone else is thriving and you feel threatened or defeated, remember that there’s room for you, too. Don’t give up.

- Try to see things from more than one perspective. No one is fully right, no one is fully wrong. When we can see more perspectives it increases our capacity for compassion and that leads to connection and creativity.


Jeanne Heileman. – MA, 500-ERYT, ParaYoga Certified Level II and a Senior YogaWorks Educator, Jeanne brings over 30 years of yoga practice to her teaching of asana, Ayurveda, mindfulness, with the added focus of the poses’ energy. She specializes in discovering the needs of individuals and gently guides each to their own grace and balance.

Kris Oak

What are your daily tips for maintaining a healthy body and staying motivated?

Luckily, there are many different tips out there to stay healthy and motivated. Important is that you pick the tips you can relate to and that make sense for you. Everyone is different, what works for you, might not necessarily work for someone else and vice versa.

My favorite 3 tips are; first, make sure you schedule time into your calendar that is just for you, either to work-out, to cook or just go for a walk. Ideally it should be the same time slot every day, like that you'll form a healthy habit and after 30 days, you'll do it automatically. Sustainable change takes time.

Second, get yourself an accountability partner, your best friend, mom or sister someone that can motivate you on those low-energy days and to push you when you can’t. A trouble shared is a trouble halved.

Lastly, don't be too hard on yourself, we are all human and we all have bad days. It's about consistency, not perfection. That means, if one day doesn't go as planned, don't give it all up. Instead, accept that day for what it is and get back to achieving your goal the next day. 


Kris Oak is a Holistic Health and Nutrition Consultant for women that are ready to live a life full of energy. That want to nurture themselves with delicious, fresh, healthy food, that want to value and prioritize their health and well-being and respect the signs their body is giving them.

Payge McMahon

What are your daily tips for maintaining a healthy body and staying motivated?

Move more and eat less. It is a lifestyle decision - not a diet or exercise program. Choose to be active. Make smart choices when you eat. More vegetables, fruits. Less sugar and avoid process foods.


Adventure athlete, yoga instructor and journalist who promotes trying new things and stepping outside that comfort zone. She has been featured on ESPN, National Geographic and is an ambassador for adidas Terrex, Canada Goose, Wigwam Socks and TME Bars.

Sharon Chamberlin

What are your daily tips for maintaining a healthy body and staying motivated?

Being successful at leading a healthy lifestyle requires the right actions and attitude.

Your actions should focus on measurable and specific personal goals such as signing up for a 5K on a certain date - not just saying you will run a 5K sometime soon, following a structured program in the gym three times a week for a month – not just picking a random workout from a magazine, or drinking 80 oz. of water every day, even on weekends.

Set mini-milestones to help celebrate your successes as you work toward reaching these goals. Treat yourself to a reward – likely not a food-based one – when you achieve each of these. An example is getting a professional massage.

For fitness-related activities, try different ones until you find the one you enjoy. This is the one you are most likely to stay with, and not come up with excuses why you aren’t doing it.

Your attitude is possibly more important than your actions. Without a positive and realistic attitude, you may set yourself up to fail. Surround yourself with people who will support you, even if they don’t want to take the same path as you. Rid yourself of people who are naysayers and those who are toxic. Remove yourself from situations where, in the past, you have made decisions about food or drink that you regretted afterward.

Take these steps and before you know it, you’ll have created a new healthy lifestyle that you truly enjoy!


Sharon Chamberlin is an ACE-certified personal fitness trainer, certified in Metabolic Training by FCG, and a NESTA Fitness Nutrition Coach. She specializes in helping women achieve their desired results through the use of fitness and nutrition, while learning how to lead healthy lifestyles and maintain their new results.

Amy Bauer

What are your daily tips for maintaining a healthy body and staying motivated?

I'm a big believer in the mental aspect when it comes to health and fitness, especially finding your WHY. Why do you workout? Why do you strive to eat healthy?

Without this, it's easy to gradually slip back into old habits, so I use the Notes app on my phone to jot down thoughts or feelings around nutrition or workouts, like if I had a great training session, or felt sluggish in the morning after an indulgent meal.

That way, I can reflect back and notice trends or patterns that, unless you write them down, you'd never be able to catch. Write things down when you think of them, and notice how that helps your overall mindset. 


Certified Personal Trainer located in Santa Monica, CA specializing in making health & fitness accessible and approachable for everyone, especially women!

Audrey Weidman

What are your daily tips for maintaining a healthy body and staying motivated?

Get up early and start your day with meditation.
After meditation write down 10 things you are grateful for and why.

Enjoy a cup of tea and some conversation with your partner, before heading to the gym for 45 min. As you workout, listen to a podcast that offers the self improvement and guidance you need.

When you get home, make a protein smoothie packed with fresh fruit and some avocado to make it creamy and satisfying.

Create a great work environment - turn on your salt lamp, oil diffuser, and have relaxing music on while you work. Keep your desk picked up and have a place for fresh flowers or a plant.

The way you start your day sets the tone for the rest of the day.


I help you to confidently transform your wellness goals into an ongoing sustainable lifestyle. I know how -- I'm a heart attack survivor. True health comes from within - what we put into our bodies and into our mind. Let me guide you to designing your own life with inspiration, passion, and purpose.

Kristen Dileonardi

What are your daily tips for maintaining a healthy body and staying motivated?

To maintain a healthy body as well as staying motivated, you really have to look past the reflection staring back at you in the mirror because overall well-being goes beyond skin deep. The focus should always be on your health and how you feel- that's when you achieve your greatest results!

I sincerely believe that all great health starts from within and stems from self love. Reading personal development and reciting affirmations are unquestionably beneficial. You should always write down your S.M.A.R.T (Specific, Measurable, Achievable, Realistic/ Relevant, Timed) goals for future reference when you need a non-scale victory reminder down the road.

I also believe in celebrating every achievement, no matter how small. In terms of nutrition, I feel as though we should feed ourselves with food that will fuel our bodies but that we should never feel deprived. We have this one life to live and we should live it to the fullest, every day. As far as exercise goes, you should strive to find your soul mate workout.

You don't need to obsess over what's trending as long as you're out there moving and pushing yourself to the limits. You have to consistently remind yourself of why you started and you have to be determined to achieve it.


Mom. Dog Lover. Fitness Enthusiast. Wannabe Yogi. Blogger. Entrepreneur. Foodie.

Jennie Fagen

What are your daily tips for maintaining a healthy body and staying motivated?

Set yourself up for success. It seems counter-intuitive that we should set ourselves up for failure, but we do it all the time.

When it comes to food, tell me if this scenario sounds familiar: You eat pretty well all day, but when you get home from work the LAST thing you want to do is make food. You grow “hungry” and the desire to feel filled up becomes so insatiable that you will eat almost anything. Hello, Seamless. Or snacking. Or anything in your cupboards.

When we are hungry and tired our cravings kick in, and we set ourselves up for self-sabotage. The old ""screw it"" mentality takes over, and boy is it fun. Until it’s not. Like, later on when you’re craving chocolate and asking yourself whyyyyyyy?

We’ve all been there. So if we KNOW that we are going to be hungry and tired and not in the mood to prep food at night and therefore liable to eat food that makes us feel like crap, what do we do about it?

For one thing, acknowledge your own patterns so you can break them. And for another thing, SET YOURSELF UP FOR SUCCESS. What does THAT look like? How about having healthy food in your fridge? Preparing a batch of healthy food on the weekend so it’s easy to grab and munch on? Or when you feel your inner crazy-hungry person being unleashed, have a damn snack. An apple, a hard-boiled egg, some raw nuts-- something simple to tide you over and keep you sane. Sane people make sane food choices which translate to sane life choices.

Recap: Acknowledge the patterns that lead to self-sabotage, ask what needs to be in place to set yourself up for success, prepare prepare prepare.


Jennie Fagen is an Integrative Nutrition Health Coach who helps her clients stop cravings so they can lose weight naturally and have food freedom. She has presented at companies such as ING Financial Services, jetBlue, and Linkedin, and been featured in The Wall Street Journal and on NPR.

Nancy Tilelli

What are your daily tips for maintaining a healthy body and staying motivated?

Drink water first thing in the morning. Have a moment to yourself upon waking to give thanks for the gifts in your life, remember those who are in need and send them well wishes.

Set your intentions for the day. Try to exercise even if it's a 15 minute walk. Do something for yourself every day. Be mindful of what you put into your body and where it came from. Be gently with yourself. You are already perfect.


I am a certified Holistic Health Coach and Addictions Counselor. My mission is to empower people to use nutrition and self care to heal themselves both physically and spiritually.

Jessica Malingowski

What are your daily tips for maintaining a healthy body and staying motivated?

I truly believe "healthy" is different for everyone. Our bodies are not all the same so do not get caught up in what everyone else is doing. Instead, start listening to what your body is telling you.

Try new workouts and new foods to see what makes your body thrive. What workouts make you feel really great, physically and mentally? What foods give you the most energy and help your digestion? Focus on getting the answers to these questions using your body's signals.

This will lead you to feeling your best and it will be the most sustainable way to maintain a healthy lifestyle.


Jess is an IIN® Certified Holistic Health Coach and owns a health coaching business where she focuses on helping people establish self-care habits that lead to healthy, sustainable lifestyles. Her coaching programs start with a focus on food freedom and understanding the individuality of our bodies. Once her clients reach a place of contentment with their food choices, she focuses on other areas of their lives that provide nourishment.

Lorna Ciccone

What are your daily tips for maintaining a healthy body and staying motivated?

Waking up with gratitude and setting the intention that my day will live up to my schedule or something even better is step number one! I make a french press coffee and dance around (to loud, fun, uplifting music!) with the dogs before my daily meditation.

Once those things have happened, I can plan my daily exercise around my meetings and coaching sessions. The goal is to get at least 30 minutes of exercise daily when I'm getting into shape and the goal is at least 60 minutes of exercise when I am in shape.

The weekends leave room for my long training runs/rides, and I also meet up with 2-3 different friends per week centered around an activity: acroyoga, bootcamp, trail run, etc... have other people help you be accountable without them even knowing ;)*lovelighthealth*.


I am a health coach, panic healer and consultant dedicated to inspiring people and organizations to make better decisions for themselves which impact the world in a positive way!

Stephanie Johnson

What are your daily tips for maintaining a healthy body and staying motivated?

1. Hydrate first thing in the morning. I start my day with a large cup or bottle of water and it sets the tone for the day to keep on my hydration. Water is KEY to a healthy body!

2. Sign up for an event or race. For accountability, make it public that you have signed up. Find a training plan online to follow. Find a friend to do it with you. Right there you have a goal to work toward (5k, Half Marathon, Triathlon, ect), you have held yourself accountable and created a buzz that will keep you excited, having a plan keeps you on a routine and having a training partner makes it FUN and something to look forward to! All the key ingredients to keep motivated.

3. Consistency. You will have days you work out hard and eat salads and sometimes you will have Taco and Margarita nights. That is ok! Life is about balance and no matter what, the next day pick yourself back up and get on track. Consistency to your lifestyle is where the real benefits of health and wellness show up.


Stephanie is an Ironman, Ultrarunner, Yoga Instructor, Meditation Coach and Reiki Master. She is a writer who enjoys backpacking the world. When she isn't training, teaching, coaching, traveling or writing she is a mom to two young boys. She believes you can be a mom and still chase down your dreams, passions and have an engaging career.

Jennifer Hooper

What are your daily tips for maintaining a healthy body and staying motivated?

I believe good health emerges naturally when you create symbiosis among the head, the heart, and the gut. My daily practice involves giving a little love to each of these areas.

Head:
It’s important to me to keep my head space clear and my mood lifted. I don’t allow myself to get pulled into other people's’ nonsense or go ranting down long winding rabbit holes with them. If other people want drama, they can have it. It’s not for me. Instead, I make time for meditation and exercise. I surround myself with people who uplift me. I read books that make me feel good. I do everything I can to keep my thoughts stable and positive. My head dictates my emotional health, which means everything to me.

Heart:
My heart leads me to “what’s next.” When I tune in, I can hear how it is that I really want, and where I want to go. For example, mine tells me that I want to be active, youthful, and playful. I want to be around for my kids and (some day) grandchildren for a long time. I want to see and explore the world. My heart speaks in quiet whispers, and it’s my daily intention to listen. I “hear” it during meditation, journaling, or routine daily tasks. I believe if we ignore the whispers—or make our lives so distracting that we can’t hear them—we set ourselves up for chronic health issues. “Tuning in” is one of the best things you can do for optimum health.

Gut:
The gut is the “grand central station” for physical health, and I make sure I keep mine in good shape. I avoid inflammatory foods, optimize digestion with a daily vitamin regimen, drink lots of water, and eat as many fermented foods as I can: anything to keep my gut microbiome healthy and diverse. I wasn’t always this way; I used to abuse my body with lots of sugar, caffeine, and wine. Now I enjoy those things occasionally, and in small doses. I keep motivated my keeping my head space clear and tuning in to what my heart has to say.

Being mindful of the head, the heart, and the gut take practice. While I don’t always do them perfectly, I always strive to improve. I think these are the keys to living a healthy body, in both mind and spirit.


Jennifer Hooper is a holistic health coach who specializes in helping people who struggle with anxiety. She helps people get rid of their anxiety symptoms through nutrition and lifestyle changes.

Lauren Schwaiger

What are your daily tips for maintaining a healthy body and staying motivated?

Get 7-8 hours of sleep. start your day with a healthy breakfast - I rotate between a green smoothie, plain Icelandic yogurt with fruit + a fiber cereal or eggs & greens. drink 3-4L of water, do something active everyday, mixing it up with high intensity & low intensity movement.


Lauren Schwaiger is the creative behind Healthy Life & Style Blog - LaurenSchwaiger.com. I love sharing my passion for healthy, active living + everyday style inspiration & travel. My wish is to inspire my readers to a live a beautiful life full of love, movement, health & happiness! 

Melissa Russell

What are your daily tips for maintaining a healthy body and staying motivated?

Make a plan! Imagine you've already accomplished your health goal. What steps did you take to get there? How were you thinking? What were you doing? Write these down to create a plan for achieving your goal. When you fail to plan, you plan to fail. Review your goals and your steps to achieving them daily.

Create a meal plan ahead of time. Get clear on what your weekly menu will look like and follow it daily. Use this menu to create a grocery list and bring only the things you need to succeed into your home. Get rid of tempting junk foods and even the healthy foods that you find yourself unable to moderate. Too much of a good thing, is still too much!

Prepare your food in advance, as much as possible. Don't cook your veggies or fish one serving at a time. Cook enough for a few days, or even the week. You can even pre-pack these meals into containers for work or school. Choose your meals from these prepared foods each day. This makes your healthy food ""Fast Food"".

Practice some self forgiveness! No one is perfect! We all slip sometimes. If you do, simply get back up, dust yourself off and keep moving forward. Wasting time feeling guilty about something you cannot undo only leaves you stuck. You can't go back and change it, but you can learn from the experience. Was the struggle due to lack of planning or preparation? Did you go too long without eating? Are you staying hydrated? Were there temptation foods in the house?

Gratitude! Practice this EVERY DAY! Be grateful for the little things, the little wins. Keep a journal of gratitudes and write in it daily. A positive mind produces positive actions, and positive actions grow into positive results!

Most of all, remember that you deserve to feel fantastic! Do the things that make you feel the way you deserve to feel, EVERY DAY!


I am a Registered Naturopath, Certified Personal Trainer and Certified Life Coach. My mission is to help you succeed! I will educate and empower you to make simple yet profound changes in your nutrition, activity and spiritual balance so you can obtain your ultimate Health, Strength & Balance, for life!

Lori Shemek, PhD, CNC

What are your daily tips for maintaining a healthy body and staying motivated?

Creating healthy change is almost as easy as snapping your fingers, IF you have that blueprint to take you to health success. Making, pardon the pun, ‘snap’ decisions regarding your health is a plan for failure. Why? Because you don’t have the necessary steps laid-out in front of you. You have to live your life on purpose! It is simply like being on a boat without a rudder: no control.

For example, if you know you’ll be going to visit Grandma and she always cooks and has available high calorie foods and sweets, your executed plan then is to eat a very small healthy meal before you go that includes a lean protein, a healthy fat and a smaller amount of complex carbohydrates (whole grains, beans, fruits or veggies) to help minimize the urge to overdo it at Grandma’s table.

“If you aim at nothing, you will hit it every time” ~Zig Ziglar

Other Health Habits to Include in Your Plan for Success:

1. Get Enough Sleep.
Keeping your phone, computer or television by your side will prevent you from getting the 7-8 hours of sleep a night. Also, if you are a night owl, consider hitting the sack 1 hour earlier to acclimate your body to a longer sleep cycle. Sleep is vital to optimal health, emotional health and weight loss. Practice relaxation techniques to help you fall asleep and stay asleep such as deep breathing, progressive relaxation or simply writing down your concerns or worries on a piece of paper and leaving them on the paper.

2. Plan and Prepare Your Food.
I can’t stress this enough. The key to a healthy life is to plan what you are going to purchase at the store and what you are going to make for your meals. Have your grocery list full of healthy foods in hand when you go shopping. Prepare most of your meals in advance. Step out of the ‘Convenience Culture’ mentality that is slowly damaging your health. Stopping at the drive-thru is convenient yes…but it is also your first class ticket to weight gain and poor health. Pre-chop those veggies, boil a carton of eggs for meals and snacks, make those lunches the night before. By planning and preparing your meals, you are setting yourself-up for healthy success.

3. Schedule Your Exercise.
Select a day and a time to exercise that you absolutely know you will stick to! Put it in your appointment book or calendar and honor it as you would a doctor appointment. This action is ‘accountability’ and accountability is vital for any successful endeavor including health and fitness. If you are consistent with this, exercising will become something that you do automatically, much like brushing your teeth. So starting today, whether your goal is to eat healthier, lose weight, reduce stress, age younger, or just create optimal health, you’ll find a plan is your key to achieving optimal health – create one that you control.

4. Remember Your 'WHY'.
When motivation or an obstacle occurs on your road success, always go back to your big 'WHY' - why you wanted to become healthier or lose weight in the first place. Remember and bring the emotion that you felt when you initially started. When you use this technique, you will be able to overcome obstacles and get right back on track.


Lori Shemek, Ph.D. is a leading fat cell researcher, health expert, weight loss expert, keynote speaker and recognized authority on inflammation and its role in weight loss, preventing disease and optimizing health. Dr. Shemek is the best-selling author of ‘How To Fight FATflammation!’ (HarperCollins) and the best-selling author of “Fire-Up Your Fat Burn!’

Dr. Lori Shemek, a health expert for the ABC TV show Good Morning Texas, she has been featured on CNN, NPR and Fox News, and in Dr. Oz’s Good Life Magazine, Health, Shape, Woman’s Day, Prevention, Redbook, Ladies Home Journal, The Huffington Post and numerous others.

Trinity Perkins

What are your daily tips for maintaining a healthy body and staying motivated?

Build activity into your daily routine - take the stairs, stand and stretch every hour, take a walk during your lunch break.

Eat protein with each meal - this will reduce your cravings for sugar and cut back on the urge to snack.

Invest time in your self-care - pamper yourself, get enough sleep, use your vacation time from work and do more of the things that make you smile.
Stay hydrated!.


Trinity Perkins is an AFAA Certified Personal Fitness Trainer, ISSA Performance Nutrition Specialist and ISSA Specialist of Exercise Therapy. Owner of Fitness All Ways, LLC, her life’s mission is to motivate and inspire people to, “Live every day to the fittest.”

Joyce Manalo

What are your daily tips for maintaining a healthy body and staying motivated?

We need to re-frame our thinking and start our day the night before. When we go to bed and when we wake up will impact how much we sleep. Adults need 6-8 hours of sleep per day according to the National Institute of Health.

Study shows that sleep has a direct effect on our productivity, relationships and lifestyle choices. “When we don’t sleep well, it affects every aspect of our health and our relationships,” said Wendy Troxel, a senior behavioral and social scientist at RAND Corporation and authority of on the social science of sleep.

The closer we are to that ideal range of rest, the more efficient, adaptable and energized we will be. We can analyze information faster, feel motivated and make time to exercise and eat healthy.

Another way to stay healthy every day is to incorporate hydration. When we drink enough water, our body functions efficiently and keeps us from fatigue, states Mayo Clinic.

Having a pint glass of water by your bedside before grabbing your cup o’ caffeine is one way of enhancing your morning ritual. Also, committing to a water bottle that you only need to refill three times a day can make it easier to satisfy the Institute of Medicine’s recommended water intake of roughly 2.2 and 3.0 liters, for women and men, respectively.

To bring it full circle, avoid drinking water right before bed. This will prevent a visit to the bathroom in the middle of the night and sleep interruption.


Joyce Manalo, Certified Integrative Nutrition Health Coach, Community Health Worker, believes that living a happy and healthy life is a choice. She primarily works with advertising, healthcare and law professionals so they can crush it at work and at home.

Carrie Myers

What are your daily tips for maintaining a healthy body and staying motivated?

Begin with loving yourself and appreciating all the miraculous things that your body can do. Breathe deeply and have compassion for others to maintain the beauty of your humanity. Honor your body with healthy foods and give into your cravings in small doses.

Move everyday in a different way. Try new things to keep your body guessing while maintaining what you love to do. For me, my love is yoga and the mental, emotion, physical and spiritual release I get while practicing.


I am a wife and a mother of three, with multiple pets. I have morphed an MSW to be a yoga teacher. I own Inspired Change Yoga in Biltmore Park. I feel that yoga is good for Every Body regardless of size, shape, or diet. Everyone deserves Yoga.

Carrie Harper

What are your daily tips for maintaining a healthy body and staying motivated?

Have a schedule! Don't play life happen-stance. Schedule your wake up time, breakfast, workout, meals, etc, just like you would at work...because it is your work for YOU.


Certified Health Coach with 23 years of experience in Fitness. Creator of the Diastasis Recti Recovery System, Beachbody Live Master Trainer.

Natalia Szewczyk

What are your daily tips for maintaining a healthy body and staying motivated?

1. Be very specific about your goals - plan the short, mid and long term goals. Your short term specific goal might be to lose 5 pounds in next 4 weeks. You can easily measure it, it is achievable and realistic and you give yourself a time frame of 4 weeks. Your goals will depend on your commitment. Unfortunately, no one else can do it for you so make sure you stick to your word. If in order to achieve your goal you need to complete 4 training sessions a week – DO IT!

2. Hold yourself accountable - put it in your diary, highlight it in your calendar, create event on your phone. Whatever works for you – make a commitment to yourself and stick to your word. Feel free to involve others! Tell your husband/wife or friend about your goals and ask them to keep you accountable. Make sure the whole world knows about your short term goal – whether it will be to lose weight, make those 4 sessions a week or simply drink 2l of water a day. The more people you get involved in the process, the harder it will be to disappoint and you will be more likely to stick to your goals!

3. Know your why - when setting your own goals it is crucial you establish your WHY. Why are you exercising in the first place? Is it to feel more confident? Is it to feel comfortable in your own clothes? Or maybe it is because of your health and exercise is the only thing that might prevent you from serious health problems? If you make your WHY big enough, saying ‘NO’ to a take away, few biscuits or too many glasses of wine should not be that hard! Once you know your WHY (and you will have to dig deep to find the real reason behind all this) make sure your WHY is always within your reach. If it is an outfit you always wanted to fit into, holiday you’re going on or simply self-love you might lack – print out lots of pictures, motivational quotes or whatever else will keep you going and stick it on your fridge, on your desk at work or on the wall next to your bed. Keep surrounding yourself by your vision, really believe in the process and as Nike says: ‘Just do it!’

4. The smallest thing can make a big difference - body transformation will not happen over the night. It is a process. And like every process, it consists of stages. If you think of it, each of us has their own habits. And they are habits because we have been practising them over the years now! Aside from your big vision and the big goal, set yourself small goals to achieve each week. These small goals will be a part of your strategy to get you to your big goal. We all want to be millionaires but why only 1% of the population succeeds to do so? Well, it is because they have a plan, a strategy they follow. It is exactly the same with exercise. Without a solid plan that you WILL FOLLOW your dream body will remain just a dream.

5. Be consistent - the most important part. If you do something half-hearted you will not see the results. If you tend to fluctuate with your eating you might never see your abs. I am not saying you are not allowed to eat out and ‘cheat’ ever again, but learn how to balance it. It is very easy to consume over 8,000 kcal on your cheat day that will make up for all the hard work you have done during the week. Make your diet healthy and varied and understand this is about lifestyle and choices you make. If being lean, toned and healthy has a very high importance to you and how you feel about your own body – you WILL make sacrifices and you WILL STOP making excuses!


Master Trainer, Nutrition Advisor and Lifestyle Coach based in UK, teaching people all over the world about health, fitness and living a happy and balanced lifestyle. Nat aims to make eating well and exercising not only more accessible but also simple and fun for all!

Erica Gorman

What are your daily tips for maintaining a healthy body and staying motivated?

To stay healthy and motivated, I strongly suggest to start your day with gratitude. Focus on something you are thankful for and then, get moving! I like to workout first thing in the morning as it energizes me for the day but if I miss that workout, I just move it to a time later in the day.

Be kind and understanding with yourself and for me, I find tracking my macronutrients helps even if I am only tracking them mentally. Then end your day with gratitude for what you did achieve and don't forget to reward yourself from time to time for what you have accomplished. Most importantly, do not compete with others! You are beautiful and wonderful by being you. There is only one you.


Just a crazy Catholic mom and blogger with a passion for fitness and faith. I am a Beachbody Coach, Running Coach, and RC for #silentnomore #irun4toby.

Anja Brierley Lange

What are your daily tips for maintaining a healthy body and staying motivated?

To start the day feeling healthy and motivated we start the night before. A good night’s sleep and proper rest is essential. Night time is when we rejuvenate, we digest and release any thought patterns or stress we don’t need.

When we are rested we don’t need stimulates like coffee to take us through the day. And we keep a clear mind.

Eating around 6-7pm is ideal but might not possible for everyone. So keep the evening meal light and easy to digest. Soups, casseroles and warm light foods are perfect.

Drink warm milk with turmeric a bit nutmeg and cinnamon to help digestion and calm a busy mind.

Then enjoy a good sleep.

To stay motivated and feel healthy breathe. It sounds so simple because we all do it. But notice how you breathe. Start the day with some very slow inhales and extend the exhales. Sit up straight as you focus on the breath.

I love yoga and it’s my way to get into my body and notice what it needs. A Sun Salutation is a beautiful way to start the day.

Remember to check in with your breath throughout the day. Especially if stressed. And give yourself a stretch during work hours too.

Drink plenty of water. Maybe as herbal teas or simply warm water to hydrate.

Essential oils are very effective to stay motivated and get a clear mind. I love citrus oils such a lemon or grapefruit. Rosemary is wonderful if you need a sharp mind. Add a few drops to a tissue and inhale or add to an essential oil burner.

Sometimes the simplest things are the most effective. Techniques you can easily bring into your daily life.


Anja is the founder of yogaembodied. E-RYT500 (yoga), BSc, PGDip (ayurveda). In her offerings she draws on her experience and training in yoga, ayurveda, aromatherapy, flower essences and other teachings to convey information which can increase your awareness and growth. She offers classes, workshops and online immersions.

Taraneh Guidry

What are your daily tips for maintaining a healthy body and staying motivated?

First of all, you need to start where you are "at". So if you are not doing any exercise or meal planning, start with planning out your week. If you are not currently exercising, plan to add 3 workouts a week to start.

Each workout should be about 20-30 minutes to start. Start with an easy workout that you can do, and build up from there. If you are already working out regularly, try adding more weights or more reps to your strength training. Or try a new workout class. HIIT workouts are also a great way to boost your metabolism.

As far as meal planning, I always recommend to my clients to add rather than take away. So add more fruits and veggies to your day. This can be in the form of having a big salad for lunch, or taking fruits and veggies along as your snacks. It helps to always try to incorporate real whole foods into your lifestyle.

I don't believe in constantly dieting or tracking foods, but at the same time it is helpful to see where you are coming from. There are many apps to try these days like Life Sum or MyFitnessPal. I also recommend to find a workout buddy or health coach to keep you accountable.


Taraneh Guidry is a Certified Group Exercise Instructor and Health Coach. She is a busy mom of three and teaches fitness classes and facilitates weight loss support groups at her local YMCA. She also coaches women virtually and locally to help them with stress management and weight loss.

Mindy Gorman-Plutzer

What are your daily tips for maintaining a healthy body and staying motivated?

Start each day with gratitude for all that is good in your universe and set the intention to be the change you want to see.


Mindy has combined her extensive life experience with her training to create a system of strategies that are a combination of practical coaching techniques, results-oriented psychology, clinical nutrition, body-centered practices, and mind-body science; thus introducing a positive and compassionate approach to challenges with food, weight and health.

Amanda Sides

What are your daily tips for maintaining a healthy body and staying motivated?

Focus on what your body can do and what it can learn, rather than what it looks like or what it can't do yet. When you view your body as an absolute miracle with endless potential, you're excited to go to the gym or get on the yoga mat because you want to see what happens next. Curiosity is a great motivator.


Amanda Sides is a certified yoga teacher and fitness instructor. She has taught classes in five countries and loves helping people find joy in movement.

Ash Constance

What are your daily tips for maintaining a healthy body and staying motivated?

Sweating daily! In whatever way possible! - moving the body, but also moving and constantly stimulating the mind! Both go hand-in-hand. And both need to be constantly challenged, stimulated, educated, and rejuvenated.


I’m a yoga guru and specialist with over 10 years of experience in multiple yoga disciplines from around the world. I am a Doctor of Chiropractic, completing a Master’s degree in Chiropractic Science at RMIT University. I specialize in the nervous system, employing a systematic approach to assessment, diagnosis, treatment and ongoing acute and chronic patient care.

2 comments

  • Romy Schorr: July 14, 2017

    What a gorgeous assortment of women with useful life changing advice, thanks for sharing!

  • Janine H: July 12, 2017

    So many people don’t think drinking water is important but almost everyone mentions it! Great post with so many fantastic ideas and tips!

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