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Personal Training:
10 pack $750
20 pack $ 1300
30 pack $1800

(Lose 10-25 Pounds)




Nothing changes when nothing changes.

Change Something!

  • Together we define and set your goals
  • Provide assistance in proper nutrition for optimal walking/jogging
  • Cross training ***Endurance Class Bikram Class,
  • Warrior Training And BootCamp Training included in the price
  • Unlimited email support, so you have 24/7 contact with me
  • Motivational support
  • Create accountability
  • Customize training schedule to accomplish your goals
  • Keeping you abreast of the latest health related information
  • A Program built around you schedule. 

 Working Out cannot be isolated from the rest of your life.  My clients learn to  juggle work, family obligations and other responsibilities along with their actual routine.  Together we identify your priorities and come up with a plan to optimize the time you devote to goals.  We then set goals and create a training plan to get you there. 



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Weight loss is about believing you are worth the effort to let go of excess weight and live in the body of your dreams.  Weight loss is about how you misuse food and mistreat yourself.   Working on self esteem, your handling of stress and the various areas of your life that don't satisfy you will result in increased confidence and drive to lose those excess pounds.   You can become an individual who is more capable of making necessary changes.  You can experience a lifelong physical and mental well-being.

12 Weightloss Teleclass Program
Food: Bid farewell to diets.  Welcome an eating plan that harmonizes with your life style.   Take a long hard look at what you eat and how much you enjoy it.  

  • When was the last time that the last bite tasted as wonderful as the first?
  • You CAN learn to stop eating as soon as you feel satisfied.
  • What happened since kindergarten?  You learned to share and that included dessert! Water and fiber are friends not enemies.  

You'll work with  US to customize an interesting, healthy eating plan.

Fitness: Get moving!  

  • Shrink TV time, grow active time.
  • Fitness needn't be a 90 minute workout at the gym, 5 times per week!
  • Use the 'no elevator unless desperate' rule.
  • Relinquish the remote.
  • Park your car in the spot that's furthest from the mall.

There's no alternative - get off your butt!

Fun: Wise choices of Food and Fitness give you extra energy to enjoy the Fun parts of living!   Scheduling Fun makes life better and you deserve the best!

Health: Your body, silently and not-so-silently, rebels when you are carrying around an extra 15, 30 or more pounds, all the time.  Taking off extra weight can drastically reduce your risk of heart disease, stroke and some types of cancer - to name a few!  Accompany weight loss with increased activity and set yourself up for healthy years filled with energy and enjoyment.


  • Coaching is all done by telephone.   This allows for the ultimate in privacy and intimacy.   This also means a huge reduction in time, traffic jams and parking problems in your Coaching experience.
  • Your Coaching begins with some exploration - a wonderful opportunity to examine your values and identify what resonates for you.
  • Next, WE WILL develop an alliance WITH YOU, defining your goals.  Weekly Seminar.
  • Coaching sessions can be customized to fit your schedule.
  • All information is strictly confidential. 24/7 Availability.
  • Feedback will often be asked for and always be welcomed. Weekly Weigh In & Daily check in required.

 12 WEEK PROGRAM @ $375

Breakfast is the Most Important Meal of the Day

By Ori Hofmekler
Author of
The Warrior Diet

When you wake-up, your body is already in an intense detox mode, clearing itself of endotoxins and digestive waste from the past evening meal. During the morning hours, when digestion is fully completed (while you are on an empty stomach), a primal survival mechanism, known as fight or flight reaction to stress, is triggered, maximizing your body's capacity to generate energy, be alert, resist fatigue and resist stress.

This highly geared survival mode is primarily dominated by part of the autonomic nervous system known as the SNS (sympathetic nervous system). At that state, the body is in its most energy-producing phase and that's when most energy comes from fat burning. All that happens when you do not eat the typical morning meal. If however you follow what "normal guys" do and eat your morning bagel and cereal and egg & bacon, you'll most likely shut down the above energy producing system.

The SNS and its fight or flight mechanism will be substantially suppressed. Instead, your morning meal will trigger an antagonistic part of the automatic nervous system known as the PSNS (Para sympathetic nervous system), which makes you sleepy, slow and less resilient to fatigue and stress. Instead of spending energy and burning fat, your body will be more geared towards storing energy and gaining fat. Under this state, detox would be inhibited. The overall metabolic stress would increase with toxins accumulating in the liver, giving the body another substantial reason to gain fat. (Fat tissues serve as a biological storage for toxins)

The overall suppressing effects of morning meals, can lead to energy crashes during the daily (working) hours, often with chronic cravings for pick-up foods, sweets, coffee and tobacco. Eating at the wrong time, would severely interrupt the body's ability to be in tune with the circadian clock. The human body has never adapted to such interruptions. We are primarily pre-programmed to rotate between the two autonomic nervous system parts: the daily SNS and the nightly PSNS.

The SNS regulates alertness and action during the day, while PSNS regulates relaxation, digestion and sleep during the nightly hours. Any interruption in this primal daily cycle, may lead into sleepiness during the day followed by sleeping disorders at night. Morning meals must be carefully designed not to suppress the SNS and its highly energetic state. Minimizing morning food intake to fruits, veggie soup or small amounts of fresh light protein foods, such as poached or boiled eggs, plain yogurt, or white cheese, will maintain the body in an undereating phase, while promoting the SNS with its energy producing properties.

*Note: Athletes who exercise in the morning should turn breakfast into a post-exercise recovery meal. Such meals should consist of small amounts of fresh protein plus carbs such as yogurt and banana, eggs plus a bowl of oatmeal, or cottage cheese with berries.

An insulin spike is necessary for effectively finalizing the anabolic actions of GH and IGF1 after exercise. Nonetheless, after the initial recovery meal, it's highly recommended to maintain the body in an undereating phase by minimizing daily carb intake in the following meals. Applying small protein meals (minimum carbs) every couple of hours will keep sustaining the SNS during the daily hours while providing amino acids for protein synthesis in the muscle tissues, promoting a long lasting anabolic effect after exercise. In conclusion, breakfast isn't the most important meal of the day.

The most important meals are post-exercise recovery meals. Saying that, for a WARRIOR every meal is a recovery meal helping to recuperate from either nutritional stress (undereating) or physical stress (exercise). It's when you eat that makes what you eat matter.




True Hunger and False Cravings

By Jennifer Rabin

Food’s effect on our consciousness is like a drug. Whether we realize it or not, we crave specific foods for their ability to change the way we feel, not their ability to satiate our hunger, according to Kevin Spelman, A.H.G., an herbalist in Baltimore.

Our minds’ ties to food began in infancy when our mothers gave us milk to assuage our hunger cries. This response relieved our hunger but, more importantly, it soothed us, and from the very beginning we learned to associate food with love.

As we grew, we realized that food could alter our state of mind and body: A chocolate bar lifts us up when we’re tired, a glass of warm milk ushers in dreams when rest seems far away, a chicken sandwich anchors us during a stressful day at work, and a box of cookies keeps us company when we’re lonely. Because of food’s ability to alter our consciousness, at some point we stopped eating only when we needed to, and started eating when we wanted to.


True Hunger

• Appears at regular times
• Appears at least four hours after previous meal
• All healthy foods sound satisfying
• There has been at least one bowel movement in the morning
• You crave unrefined, whole foods
• Sweet craving is satisfied by rice, sweet potato or dates


False Hunger

• Appears at irregular times
• Appears shortly after eating
• Only specific foods sound satisfying
• There is constipation, diarrhea, gas or bloating
• You crave refined, highly sweetened foods
• Your hunger is due to emotional state and/or fatigue


The Ayurvedic Approach

Practitioners of Ayurveda, the ancient system of healing from India, warn that eating when we want to causes us to forget what true hunger feels like. We trick ourselves into thinking that wanting food is the same as being hungry, which isn’t true: Wanting food is a mental and emotional need, while being hungry is a physiological one. A feeling of hunger is our body’s way of telling us our digestive processes are in full swing: hydrochloric acid secretion is ample, peristalsis is strong, and our body is prepared to fully break down and assimilate any food we put into it.

If we eat when we’re not hungry, we ask the body to perform a function it’s not ready to perform, and we decrease the chances that our food will be properly digested. Ayurvedic practitioners believe improperly digested food turns into toxins (ama), which clog the channels of the body and lead to imbalance and disease.

This imbalance and disease further lead to inappropriate cravings, according to Ayurveda. Most people believe a strong craving for something means their body is trying to tell them what it needs. This is true in a balanced system where the body is so highly attuned to its surpluses and deficits that it may crave, say, oysters when it is low on zinc, collards when it needs calcium and kelp when it needs iodine.

However, this is not true when the system is out of balance and craves macaroni and cheese or the pineapple upside down cake from your favorite restaurant. These cravings do not serve us. All things have the biological desire to perpetuate themselves. Thus, imbalance begets further imbalance through unhealthy cravings. Fortunately, health begets health, and once this state is achieved, cravings can be indulged because they are the reflection of your body’s innate intelligence. But how does one get to such a balanced state, and how can you tell the difference between a good craving and a bad craving?


Drink/Walk/Sleep Hunger Test

An easy way to distinguish between true hunger and false hunger is to use a cup of tea, a nap or a walk as a diagnostic tool. False hunger will disappear after a few sips of ginger tea or hot water with honey, a 15-minute nap or a quick jaunt around the block. True hunger will increase with any of these things. If you are still hungry afterward, it’s a good sign that your body is ready for food and your digestion will be strong.


Give Yourself Some Attention

The first thing to do is pay attention. Learn about yourself. Tomorrow when you’re on your lunch break, ask yourself if you’re truly hungry. We usually eat when our day planners tell us to, not when our bodies tell us to. If you’re not hungry, wait until you are. If your schedule doesn’t permit an alternate time to eat at work, eat lightly or wait until dinner.

Our culture frowns upon skipping meals because we believe that we need to consume food to have energy and to be productive.. In fact, the opposite is true when you eat food you’re not hungry for: It causes fatigue. Productivity in office environments often goes way down after lunch because poor digestion leads to lethargy and a feeling of heaviness.

Another thing to monitor is your emotional state when eating. More often than we care to admit, we eat to combat sadness, loneliness, anxiety or fear. We associate food with comfort and love. Consequently, we use it to replace a lack of these things in our life. To demonstrate how closely tied food and love are, think back to the last time you were in a new relationship. Many people report a loss of appetite during the initial stages because the emotional support and physical comfort they receive from a partner “feeds” them. Vasant Lad, an Ayurvedic physician in Albuquerque, New Mexico, is fond of saying, “Food is food for the body, and love is food for the soul.”

When we are nourished by our environment, we don’t require as much nourishment from food. Conversely, when there is a lack of nurturing in our lives, we try to replicate the feeling of being nurtured with food. So before you eat anything, take stock of your emotional state. If you acknowledge feeling despondent, angry or upset, chances are good that what you’re experiencing is not real hunger. Think about other ways to address your mood: Take a bath, call a friend or just allow yourself to feel bad without needing to do anything about it.


Try a Fast

Apart from being mindful of how you feel, a good way to reconnect with the feeling of true hunger is to fast. It can be as simple as skipping a meal or as involved as going a few days without food. This will put you back in touch with what physical hunger feels like. You’ll know it’s the real thing when a bowl of sprouts sounds like the best meal you’ve ever eaten in your life — which is another important concept about cravings: When there is true hunger, you will be satisfied by any healthy food. When there is specificity of craving — i.e., you feel hungry but only for the sweet-and-sour pork at the corner deli or for your dad’s potato salad — it is likely not a physical need but, instead, a craving that should be ignored, says Glen Crowther, a teacher of Ayurvedic nutrition at Wellpark College in Auckland, New Zealand.

Once you reacquaint yourself with physical hunger and learn to ignore the cravings that arise from imbalance, you will be giving your body an opportunity to fine-tune itself. You also will be in a position to extract the most nourishment possible from your food and to receive the most nourishment possible from the people in your life.