Please enjoy these FREE Weight Loss Resources. The following tips and tools were created to help you change your mind, change your body, and change your life.

Free Weight Loss Resources –  or get started with a personalized program NOW

Change Your Mind: Tools

The Body Connection Scale

The Body Connection Scale is designed to help you reconnect with your body’s signals. One of the first things chronic dieting strips from you is your connection with your body and its natural way of talking to you – especially when it is talking about feelings of hunger and satiety. This scale will help you re-establish communication with your body – identify  its signals, and understand what those signals are trying to tell you. As you begin to pay attention to these natural signals, you’ll learn when your body is telling you to eat  and when it is telling you to put the fork down and enjoy the sense of satisfaction you feel. Simply click the link below to download a pdf of the scale. Use it and reconnect with yourself.

Body Connection Scale Hungry to Satiated

Moods to Foods Activity 1

Some people reach for a bag of potato chips when they feel stressed. Others drown their sorrows in Ben and Jerry’s Chunky Monkey. So what about you? What emotions propel you to raid the refrigerator or order take-out? Don’t know? That’s what this activity is all about -figuring out how your emotions affect your food intake.  So put away everything you think you know about why you eat or when and prepare to get to know yourself better. Simply click the link below to download a pdf of the activity.  You’ll emerge with a sense of how your emotions are influencing your eating habits on a level you may not be consciously aware of.

Moods to Foods Activity 1


Targeting Your Triggers

Have you ever noticed that you reach for the cookie jar whenever your crazy Aunt Dot pops over to ask for a favor? Do you stop off at Starbucks for a Frappuccino and slice of lemon cake because you simply can’t face Monday at the office without them? Do you visit your best friend at the cancer ward with a Big Mac in hand? Or does the anniversary of your former marriage lead you to take-out pizza and extra large Coke?

Sometimes people and events (even those long past or far in the future) can be a sort of emotional booby trap – they set off an emotion chain reaction that you were not prepared to deal with. And, for many people, the end of this chain reaction is food. Wouldn’t it be nice to notice what those emotional triggers are? Wouldn’t it feel better to be able to handle the emotion without the extra burden of reaching for unwanted and unneeded food? Simply click the link below to download a pdf of the activity. It will teach you how to identify your own triggers, and it show you how to deal with them without burying them under piles of  food and pounds of fat.

Targeting Your Triggers


Change Your Body: Exercise

Treadmill Interval Workout


Change Your Life:  Recipes

“Eat food. Not too much. Mostly plants.” Michael Pollen 

A huge part of my weight loss and fitness philosophy hinges on eating real food that doesn’t come from a package or a factory. (Think in-season fruits and veggies, lean protein, and whole grains). The dirty secret of my food philosophy is that I need this food to be quick, and easy to prepare. *Important side note:  I am not a great cook.

These recipes are my tried and true favorites – things that despite my limited skill and  super-tiny kitchen turn out delicious every time.

Split Pea Soup

Chunky Chili

Simple Green Juice Recipe

Blueberry Lemon Bread

Almond Meal Pancakes

Stuffed Squash Recipe

Greek Yogurt Chicken




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