In my monthly interview, on The Alan Sanders Show, I spend time discussing how important attitude is when trying to approach health and fitness goals. I describe how certain attitudes can lead to quitting while others will help to strengthen your resolve. I provide some things to try and ways to begin becoming a more … Continue reading Positive thinking and how to learn positivity
I recently had a chance to speak with some people at a networking event about what I do as a personal trainer. Most understand that I help customize a workout routine to help achieve a person's goals -- whether it's weight loss, muscle build, core strengthening, cardio improvement or combinations of everything. Yet, in the age … Continue reading It’s not about the exercise, it’s about accountability
College is stress. It’s a world of, “do your work”, “study for that test”, “earn some cash” and to top it all off, “don’t fail.” With the constant pressures of school and classes, exercising tends to take a back seat. While many older students have found balance between class, work, exercise and socializing, freshmen going … Continue reading Can you avoid the Freshman 15?
It was great to meet so many people at the Northwest Georgia Women's Expo, held at the Clarence Brown Conference Center. To have a booth where I was the only personal trainer among almost 90 other vendors was amazing. And, to top it off, I was selected to give a short, 10-minute presentation on how … Continue reading NW GA Women’s Expo
Ingredients: 1.5 cups oats 1.5 cups water (boiling) 1 cup flour 1/2 cup whole wheat flour 3/4 cup brown sugar 2 tsp baking powder 1 tsp baking soda 1 tsp cinnamon 1/2 tsp salt 1/4 cup honey 1/4 cup applesauce 1 egg 3 tbsp butter, melted 1 tsp vanilla 1.5 cups apple (peeled, chopped or shredded) Preparation: Preheat oven to 350. Line muffin cups with liners. Pour boiling water over … Continue reading Apple Cinnamon Muffins
Ingredients: 4 chicken breast fillets (1 pound), skinless, boneless 1 (15 ounce) can low sodium black beans, rinsed 2 cups salsa of your choice 8 tortillas, whole wheat or low carb Preparation: Add all ingredients to the slow cooker, except tortillas. Cook on low for 4-6 hours. Shred it with a fork. Serve in a low … Continue reading Crockpot Black Beans and Chicken
You may not believe a personal trainer is saying this, but...(brace yourself)...it's OKAY to binge every once in awhile. Look, life is worth living! If you've been sticking to your meal plan, counting your calories, upping your activity level and staying true to your fitness goal, you can, from time-to-time, take off one day to … Continue reading Don’t let Fat Tuesday live up to its name
SJD Health and Fitness 