Vulnerable Birthday Share!

By Amy Anderson

Here I am, 47 year old me.  I’m a little weirded out by that number, but mostly not.  Turns out, this has been a transformative year, I’m starting to realize.  Like so many women out there, I have a tendency to fall into the pits of self-doubt, self-worth and self-criticism.  It’s how we’re conditioned and it takes real work to avoid it sometimes. But I’m noticing that I’ve crossed a threshold and the mindset shift is easier now.

As a health coach, I’ve had my moments of feeling like a fraud.  Not because I don’t know what I’m doing or what I’m talking about, but because I’m not “skinny”.  I don’t have a “bikini body” and I’m not much of a fitness buff. I'm a health coach with muffin tops and cottage cheese, how can that be?  I am a human woman.

I know that skinny sells. Summer bodies sell.  Hot mom contests sell. But I’m...

Continue Reading...

Consistency is KEY: Weight Loss and Healthy Habits That Last

By Amy Anderson:

Sometimes I fear that I sound so negative when I'm talking about health and wellness.  That sounds a little contradictory for a Health Coach I suppose, but it's true.  I have a tendency to let all the scammy products and programs out there get to me.  It makes me sad when people are so moved by the thought of a lower number on the scale or a few inches off their waist that they jump on the chance to dump money down the drain for gimmicky solutions to issues you can't resolve in a few weeks time.  Stay with me for a minute.

What are some of your most unhealthy habits?  Maybe you're a smoker (please quit), maybe you're addicted to soda or candy, maybe you eat ice cream before bed every night or you come home every day from work and plop on the couch only to get up for food and to pee (most of us are too busy for that but you never know).  Maybe you have drinks every night after dinner or you get sucked into your phone or Netflix for hours...

Continue Reading...

Lessons Learned from a 7 Day "Detox"

By: Amy Anderson

Let me just start by saying, I might just be the only health coach you know that hates diets and detoxes.  It's true.  I have only done one, and I was hosting it!  We did 7 days with no processed foods, no added sugars, no white flour or rice and no alcohol.  We also limited meat, limited screen time (primarily before bed), added smoothies throughout the week (for extra veggies), plenty of water (half your weight in ounces) and at least 30 minutes of exercise (moderate to vigorous) each day.  I think that was all the rules.

The reason I've never done a detox or cleanse before is because I don't find it necessary.  For starters, there is no scientific evidence that these things work.  I find that people usually do these things for one or two reasons.  1) They think it removes toxins from the body and 2) there's usually a hope or a promise of quick and sometimes significant(ish) weight loss.  First, there's no way to...

Continue Reading...

Spring: A time for Revival, Renewal, Rebirth!

By Amy Anderson:

I live in the northeast.  The winters are cold, dark and usually way too long.  While it tends to get to me after a while, I do love the change of seasons.  It's a reminder of the cycles we go through in all areas of our lives. 

The birth of a new phase, idea or adventure, the highlights and peaks, a slow decline or shift away from that phase, a period of hibernation, frozen in time until you're renewed with excitement for the next chapter.

A spring thaw is a beautiful thing.  You get excited for the outdoors, a renewed energy that comes with more light.  You get ambitious, eager and motivated to move forward.

I'm not exactly sure how that works for people who can't discern one season from the next but I know in these parts, it's obvious that spring has a similar effect on many people.

After a long winter of being layered in pants, long sleeves, sweaters and socks,  it's easy to let your body "get away from you" a...

Continue Reading...

Should you Cave to the Crave?

By Amy Anderson:

Just curious, when you get a major junk food or sugar craving do you fight the good fight or cave to the crave?  For me, it depends.  Cravings are tricky business and can really throw us off, even when we are really focused on doing better.  So why is it we get these pesky cravings anyway?

There are a few reasons.  The one that I had going on yesterday was shear exhaustion.  I have really been practicing mindfulness on the regular for the past few years and I have learned to recognize how I'm feeling and what the effects of those feelings are.  Without a doubt the majority of my cravings occur when I'm feeling sleep deprived.  This is not coincidence, it's all chemical.  Isn't it fun that our bodies tend to crave foods that are high carb, fat and salt when we're super tired?  Yeah, thanks body. 

Does this sound familiar?  Pay attention next time, see if that's true for you too.

Another reason you might...

Continue Reading...

4 Types of Clutter and How it's Messing Up More Than Your Rooms.

By Amy Anderson:

I've been at war with clutter for a few years now.  OK, maybe war is a strong word.  Let's say, I've gone to battle here and there over the years.  Every now and again I reach a tipping point where it drives me nuts, I demand that all of our surfaces be slanted and I freak out a little, yelling at everyone to clean up their shit (maybe not always in those words) and they do.  That one time.  And tomorrow, there's more shit.  (Poor them because it quietly builds up until I can't take it anymore and to them it just came out of nowhere!)

After I work and work at it and it nothing changes, I eventually give up and decide it's just life, and we are cluttery people and it is what it is (OK, I never said that last part, I hate that saying but you get the gist).

Recently though, say, a couple of weeks ago I think, a switch flipped.  I'm more determined than ever.  Thing is, I'm evolving.  And it's really quite...

Continue Reading...

What is all this talk about Self-Care?

By: Amy Anderson

It seems like one of the latest buzz words in health and wellness, like kale chips and smoothie bowls.  But unlike kale chips and smoothie bowls, self-care is an essential part of living a healthy life.  So when you hear that term what is the first thing that comes to mind?  Treating yourself to a mani-pedi?  A nice massage to de-stress?  While those are perfectly good ways to unwind and care for yourself, self-care is really so much more than that.  And it doesn't have to mean dropping a bunch of cash at a salon or spa.  So what exactly is it all about?

Self-care is meeting the needs that you have whether it's physical, emotional or spiritual to keep yourself balanced, feeling good and healthy.  When you're feeling off in some way, or not well, or not like yourself, it's important to pay attention to those feelings and try to recognize what this issue is.  Am I sad?  Am I coming down with a cold?  Am I...

Continue Reading...

Tzatziki Time!

condiments recipe tzatziki Jan 11, 2019

I did a Facebook live the other day on how to make tzatziki and wanted to share the recipe in written form because it wouldn't be very nice of me to make you watch this whole video every time you had a hankering for some good tzatziki now would it?


1 1/2 cups plain Greek yogurt

1 medium cucumber

1 Tbs olive oil

2 teaspoon fresh lemon juice

2 tsp-1Tbs (your choice) fresh chopped dill

1/4 cup crumbled feta

Fresh ground pepper & a pinch of sea salt to taste

Put yogurt in a medium bowl.  Peal cucumber if desired (see video for my hang up with waxy cucumbers).  Cut  in half lengthwise and scoop out the seeds (or use an English or Hot House cucumber aka seedless).  Roughly chop and put in the food processor until fully broken down.  Place cucumber "pulp" (if you will) in a clean kitchen towel and wring out all of the water (do in two batches if necessary).  

Add cucumber, olive oil, lemon juice, dill, feta, salt and pepper to the...

Continue Reading...


goals new year your word Jan 03, 2019

Blog by Amy:

It's a brand new year once again!  A clean slate, a fresh start, a new beginning, or maybe just another day.  No matter how you approach the new year, you have to admit there's something a little symbolic about starting out, day one (or day 6 if you're a late bloomer like me).

I'm a firm believer that anytime is a good time to start something that's good for you but the new year somehow seems especially motivating, a perfect time to set some goals.  In addition to setting new goals, I've become a fan of choosing a word for the new year.  Something of a mantra, or a reminder of what you want to feel or achieve or acquire in the year ahead.  My word for 2019 is FOCUS.  

As usual I'm not exactly bursting out of the gate (I'm grateful that I'm not sick at least) but let's be real.  This is an exhausting time of year.  Many of us are still recovering from weeks of shopping, wrapping, socializing, decorating, planning,...

Continue Reading...

50% Complete

Two Step

Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua.