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The Number 1 Factor in Your Success

We’ve all done it…..started something with great hopes and then either not finished or didn’t get the results we wanted.  Then we start to believe it isn’t possible, that we can’t do it, that we’re not good enough.   And we give up. So what happens here?  It might be a time management issue, it […]

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Have you given up on your New Year’s Resolution?

It’s January and most of us are feeling invigorated to be better, to feel better, to make new changes in our lifestyle. But then life happens and we’re not doing the things we said we’d do.  I’ve read that most people have stopped their new behaviors by January 20.  NOOOOO! It’s frustrating to have great […]

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Belief Creates Success

BELIEF AND SUCCESS Have you started to work on a goal, a big dream, or something that you think will make your life better, and ended up feeling frustration and discouragement at the lack of success? What happens next is crucial to actually being able to achieve your goal. The messages you tell yourself, the thoughts […]

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Constipation and Menopause

Constipation in Menopause Are you blushing already?  Constipation is not something commonly talked about but it IS very common for women around the time of menopause.   You might have been happily going through life, regular as can be, until hormones started to fluctuate and then constipation becomes a daily issue.  If you’re like me, […]

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Premenopausal Weight Gain

Premenopausal Weight Gain Most women can identify with suddenly seeing extra pounds after age 40 and not knowing where it came from!  What happened??? I’ve know so many women who have resigned themselves to that “normal” premenopausal weight gain as they throw up their hands in frustration because nothings seems to work.   Know the […]

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ALL or NOTHING THINKING

Are you an “all or nothing” person?  When you start something new, do you go in full force or not at all?  When you aren’t perfect at your new endeavor, do you quit? This kind of mentality is pretty common when we’re starting new goals.   This might sound familiar to you: You decide you’re […]

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Your Wellness Breakthrough

Getting started on lifestyle change can seem intimidating and overwhelming.  There’s so much conflicting advice about what to eat and how to exercise it makes us all nervous to do anything. I still advise starting with the basics: a balanced diet, portion control, lots of leafy veggies, lean protein, a few fruits and healthy fats. […]

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Menopause Weight Gain!

MENOPAUSE WEIGHT GAIN “Menopause has been tough!” “Menopause has been tough!” “Menopause is kicking my butt!” “Menopause has made it impossible to lose weight.” “Menopause resulted in the normal 20 pound weight gain.”   Let’s face it, menopause changes our bodies!  I have been working with women for the past 30 years who are struggling […]

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What’s The Best Diet?

What’s the Best Diet? Any diet usually works……….and then it fails.   Even if you only ate Oreo cooking during the day but kept your calories low, you’d probably lose weight.  But it wouldn’t stay off.  And isn’t that the problem with diets?  The weight always comes back! It’s disheartening to me that even with […]

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Willpower is Not Enough

WILLPOWER IS NOT ENOUGH To make it truly a lifestyle, weight loss has to be about more than a number on the scale and counting calories.   It has to be about a whole lifestyle of taking care of yourself and focusing on wellness and wholeness.  It has to be about loving yourself and taking […]

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The Secret Sauce for Weight Loss

Weight loss can seem insurmountable, especially if you’ve tried diets and meal plans and exercise without seeing results.  It’s so difficult to know what really is the best “plan” when information is conflicting.  Low fat has now moved to low carb or high protein or high fat even. What’s a person to do? If you […]

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YOU’VE GOT MAIL and Kale Chips

You have one new voicemail. It was an ordinary Tuesday afternoon and I received a voicemail while I was with a client.  When I retrieved it, I thought it was just another sales call. Mmm hmmm, right, Good Morning American is calling me.  So I tapped Call Back and received an automated response, “You have […]

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Fit or Fat?

FIT or FAT or HEALTHY?? This messes with my head. I love the fitness industry……and I get frustrated with it. We are bombarded with images of perfect bodies, lean and svelte and beautiful….but for most of us, unattainable. We look and compare…..and feel “not good enough.” I admire (and am a little jealous of) those […]

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Strength Training Will Keep You Young!

Strength Training Will Keep You Young Many people today are continually looking for a magical quick-fix to weight loss, maintenance of health, youthful appearance, and vitality. The truth is… There is no quick fix! There is however a way that can help with the things people are looking for, and it can be accomplished in […]

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Portions Do Matter!

It can really be difficult to know what part of “health and fitness” to start on but nutrition does tend to be 80% of results so I want to talk a bit about portions.  I eat pretty healthy and my portions aren’t huge but I do nibble.  I didn’t really think too much about it […]

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Staying on Track over the Holidays!

Five Rules of Holiday Fitness Don’t be that person who puts fitness goals on the back burner this holiday season. You can enjoy the holidays and crush your goals by following the Five Rules of Holiday Fitness! Everyone always seems to have the same concerns when the holidays come around. We all want to attend […]

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Knee Pain Relief

What to do for Arthritis in the Knee Many times as we age arthritis can build up in certain joints. The knee is one of the joints that is more susceptible to arthritis. The thing is what to do for Arthritis in the Kneecan be as simple as making some simple changes. To make the […]

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Should Artificial Sweeteners be a Concern For My Digestion?

The use of artificial sweeteners in drinks and food has risen over the past decade. This should be cause for concern, and we need to be educated. Should Artificial Sweeteners be a Concern for My Digestion? is the primary question. These sweeteners can cause gut bacteria to create glucose intolerance, which in turn can lead […]

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Are Carbohydrates Bad?

Are Carbohydrates Bad? By Contributor on July 21, 2015 Are Carbohydrates Bad? They make you fat right? Come on it must be true, you read articles about it all the time. So they must make you fat…right? Here is the deal. There is one small problem, carbohydrates are very important. In fact, carbohydrates (especially the right kind) are […]

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How Often Should I Eat?

How Often Should I Eat? Let’s face it, since the dawn of man the rule for consumption of food was simply to eat to survive. Well our modern society and lifestyle has changed and flipped that simple process. Obesity rates continue to grow and will be affecting more than two-thirds of Americans in the next […]

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Workout Routines For Women

I’m heading to the gym; I love lifting weights!  There’s just something empowering about the ability to lift heavier and see progress.  I will never have a super low body fat but that’s OK, I just want to get stronger!  What’s your focus when you work out? So the question of the day is, what […]

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Healthy Snacks For Weight Loss

When you start on your weight loss journey, one of the greatest challenges you’ll face is learning how to find Healthy Snacks for Weight Loss. While you can alter your existing diet and remove unhealthy food all you want, you’ll find that if you’re exercising hard and eating smart, you’ll be hungry throughout the day–and […]

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I Want A Flat Stomach!

I joined a gym this month… for the first time in my life!  I’m liking the variety, the machines and classes, the “atmosphere” of fitness and hanging out with like minded people and  seeing other people push themselves.  As part of my orientation, I had my body fat tested which revealed I was in the […]

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A Rocking Low Fat Diet Plan for You!

A Rocking Low Fat Diet Plan for You! Let’s face it:  diets are boring, and the phrase, “Rocking Low Fat Diet Plan“, it just doesn’t sound right, does it… It doesn’t take long before you’re missing your favorite foods, wishing that you had never started this stupid plan anyway, and wondering just how many “cheat days” […]

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CHANGE is HARD

I don’t like change.  I’ll admit, I have blinders on when I plan my day, my week, my life! I am comfortable with a schedule and feel a little lost when that schedule changes.  This is kind of funny to me because as a business owner, there isn’t predictability or assurance; things are constantly changing! […]

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Can Diet Pills Help?

When it comes to weight loss, we sometimes lose sight of common sense, believing the newest and most publicized “gimmick” will finally be the answer.  I cringe when a client comes in and says she has started taking a “diet pill”, usually Phentermine, or maybe it’s a new supplement such as “raspberry ketones” or “garcinia […]

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Getting Back on Track

Staying balanced with healthy lifestyle changes can be a rocky trail ride;  it can be easy to “fall off the wagon.”    Keeping up with exercise, having healthy foods available, managing family, work, house etc takes an intricate balance of focus and planning;  if something slips it’s easy to have it all fall apart.  People […]

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Weight Loss For Women Over 40

“I don’t know where these 20 pounds came from!” “I don’t know what happened but I’ve been gaining a few pounds every year since I turned 40.” “It’s not fair that I gain weight so easily now!” “I’m just so discouraged I’ve given up.” These words are so common among women over 40 because all […]

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5 Day Clean Eating Challenge

How are those 2015 plans shaping up?  It seems like the older I get, the faster time goes!  It’s hard to believe it’s almost April.  But it’s a good time to look back at your plans and goals for the new year and see how you’re doing. For me, one of the stumbling blocks of […]

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Feeling Hungry On A Diet

Last night after FIT CLUB, I invited the ladies to join my next 30 day Success Group.  I assured them they would see weight loss, increased energy, they would sleep better, and just feel better.  Instead of the excitement I expected to see,  blank stares were coming my way.   I followed with, “Ok, so you’ll […]

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Is Sugar Free or Fat Free Better?

In an effort to “eat healthy” and lose weight, we as consumers, are very conscious of foods that appear healthier.  Labels proclaim “sugar free” or “fat free” to grab the attention of people looking for a way to save calories.  But which is better, no sugar or no fat? Probably neither.  Ideally, we want to […]

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Can Coffee Help Me Lose Weight?

Really, the best and most effective way to lose weight and keep it off is eat clean foods and exercise consistently.  It’s tempting however to want to find a magic pill to help speed things up.  A client asked me the other day if caffeine would help her lose weight faster. She was referring to […]

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How Many Calories Should I Eat To Lose Weight?

Calories are a buzz word for sure when it comes to weight loss!  Many people use calorie “calculators” online to determine calories for weight loss which also track their calories. Some calculations may end up being much too low or high because most calculators don’t determine your metabolic rate, the intensity of your exercise or […]

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How Long Should I Work Out?

One of the most common reasons for not exercising is, “I don’t have time.”   I hear ya!  I know with work demands and kid activities, keeping up the house and lawn, community commitments etc, it’s not difficult to completely forget about exercise or find yourself at the end of the day feeling to0 tired […]

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How Can I Get My Family On Board?

I’ve read that we take on the characteristics of the 6 people we surround ourselves with most often.  Think about that.  Do the people you hang around with model the traits that you want to have?   If not, now what? Of course you’re not going to get rid of your friends and family but […]

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IN BEAST MODE – MY JOURNEY

After 6 months (2 rounds) of BODY BEAST, I am feeling BEASTY, as Sagi would say.   I have done many workouts with cardio and weights but I have never lifted HEAVY like this before.  I was amazed to realize how much I love lifting…..heavy!  Even though I have been sore for most of these 6 […]

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Is it Safe to Lose Weight While Pregnant?

Dana, a 29 year old woman, came to see me, wanting to make positive changes in her nutrition and diet, get in shape and lose weight.  We started working on healthy foods and exercise when she discovered she was pregnant.  She wondered if it was safe to continue to lose weight while she was pregnant. […]

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Why Do I Feel Guilty When I Relax?

  When my kids were growing up, we had the sweetest Australian Shepherd/Husky mix dog, Dolly.  She was frisky and so unique with a husky tail, one blue eye and one brown.   As she grew older (lived to be 17!) and slowed down,  she spent more and more of her time lying in the […]

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Digestive Problems When You’re Eating Healthy

  Many of my clients are excited about their new, healthier way of eating; they are feeling better, seeing weight loss and enjoying new foods.  But their digestive system isn’t so happy.  If you’ve made some healthier changes and you’re feeling bloated, constipated, and even having some lower abdominal discomfort, you’re not alone! It seems […]

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Why Is My Weight Loss So Slow?

One of the biggest stumbling blocks to consistent lifestyle change is when the scale stops moving.   When you’re going through the discipline of eating better and exercising regularly, seeing the scale inch down each week is a little victory and “high five.”   But when the scale doesn’t budge, it’s really easy to fall […]

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How to Cook Healthy Meals For The Family

  One of the main obstacles for staying focused on healthy eating is family objections.   The family starts complaining about having chicken all the time and gagging on green things that you put on their plates…..and then they are raiding the cupboards as you’re cleaning up the dishes.  After a while it’s tempting to […]

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Only 10 Minutes to Exercise?

  We’ve all had those days where meetings run late at work, kid activities take longer than we thought, we had to make an extra trip to the store and we’re running out of time to get our exercise in! What do you do, skip it or improvise? Studies show that you can get results […]

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Taking Care of Yourself in 2015

With all the ramped up talk with a new year starting, we all are focusing on how to produce more, be more organized and get more done!  I support that fully, but also, let’s make a point to learn to unwind. One complaint I hear a lot is “I don’t sleep very well.”   There […]

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How to Stick With Your New Year’s Resolutions

WOW, my inbox gets hit every day with info about New Year’s Resolutions, what to change and how to make these changes happen!  I’ve read that 70% of people don’t stick with their resolution and 40% of those that make resolutions never even start.  Yikes!  Why bother then? I like the idea of starting clean […]

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Holiday Cheer

Holidays are often “cheered” with an alcoholic drink.  Of course, people are going to imbibe as the socialize at holiday parties and dinners.  Extra calories are rampant this time of year and cocktails just add to that. Don’t worry, there are lower calorie drinks that are fresh and delicious.  Alcohol can pack on the calories […]

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Christie’s Skinny Ritas

While it’s best to totally abstain from alcohol while trying to lose weight, there may be some circumstances and holiday events where people will be drinking. Here is an easy Margarita recipe that you can feel good about serving to your guests. And, it’s a fraction of the calories of traditional Margaritas. This recipe, however, […]

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Christie’s Sugar Free, Fat Free Hot Chocolate Mix With Cinnamon

Looking for a delicious alternative to those high fat, high sugar, commercial hot cocoa mixes?  Look no further! This is a Hot Chocolate recipe you can feel good about sipping at home, or serving at a group function. Rich and creamy enough to enjoy with a friend! You shouldn’t have to give up sweet and yummy […]

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FINDING BALANCE DURING THE HOLIDAYS

BALANCE OVER THE HOLIDAYS When we first think of the holiday season, we may feel excited and festive and then reality hits and we can be left with feeling overwhelmed, or sad and tired. Why not make a point to create a little balance in your life this year so you can truly enjoy the […]

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Hope and Gratitude

I love Amaryllis bulbs! Every year I am gifted with a brown, scrawny little bulb for the holidays from a very dear friend. This bulb slowly transforms into a large, beautiful and brilliant blossom that I can’t help but put my face into.  I love the flower but I especially like the symbolic nature of […]

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Holiday Eating Tips

The holidays are filled with fun and festivities and you don’t want weight gain to be a lingering “downer.”   You can still enjoy the holiday foods, avoid the weight gain, and start the new year off right by following a few simple tips: Christie Ryan Fitness info@christieryanfitness.com www.Christieryanfitness.com www.howtoloseweightfastks.com Be sure to “LIKE” us […]

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Staying On Track Over The Holidays

Do you feel like you’re always starting over when it comes to your health and fitness routine? You get tired of planning, eating clean foods, tired of cooking, tired of being sore from your work out program, tired of scheduling it in…… That’s OK; you’re not alone. But aren’t you also tired of not fitting […]

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At Home Workouts For Women – A GREAT Gift!

AT HOME WORKOUTS FOR WOMEN Are you a gym rat or do you prefer to exercise at home?  I work out with out FIT CLUB/CARDIOKICKS group a few times a week but I do love working out at home in the little fitness area in my garage.  It’s a nice mental break for me to […]

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Willpower During The Holidays

  YOU CAN’T COUNT ON WILLPOWER  OVER THE HOLIDAYS FOR THE FASTEST WEIGHT LOSS PLAN by Christie Ryan Fitness Coming back after a month of erratic schedules, holiday foods and increased alcohol, you may feel a desperate desire to find the fastest weight loss plan you can! Do you feel like you just don’t have enough willpower […]

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Help! I Need Ideas For Healthy Food!

  You may be making an effort to eat healthier and eating to lose weight, but are running out of ideas on just WHAT to eat!   Believe it or not there are so many delicious foods you can eat that are healthy. When shopping, select foods that are along the perimeter of the store. Most […]

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Living in the Moment – the NOW

The Moment is NOW! by Christie Ryan   Friday night is movie night at my house. It’s always a relief to kick back and escape for a few hours at the end of the work week. This week I watched ABOUT TIME the story of a young man who could travel back in time and […]

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Tips For Healthy Eating To Decrease Cholesterol

HELP! MY CHOLESTEROL IS TOO HIGH! Tips For Eating Healthy Many of my clients are as concerned about their cholesterol levels as they are about their weight so they are interested in tips for eating healthy. Weight loss and exercise can certainly decrease cholesterol but I wanted to point out a few helpful hints when […]

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SELF TALK – One Way To Lose Weight Effectively

Self Talk by Christie Ryan Fitness Are you looking for a way to lose weight effectively? Start with your brain. Our brain is such a powerful force. Well, duh, it’s what makes us function. But I’m learning more and more about how old patterns and beliefs can continue to direct the course of our actions […]

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Breaded chicken Tenders with Lemon and Broccolini

This recipe was taken from the Team Beachbody Blog.   Sometimes it’s just fun to have a different way to make chicken!   Preheat over to 400 degrees F. Line a large sheet pan with parchment paper.  Set aside. Place flour on a medium plate.  Set aside Combine bread crumbs, 6 Tbsp cheese, dried parsley, […]

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Bruschetta Chicken

For Salsa:  Combine first 7 ingredients in a medium bowl.  Cover and chill until ready. For chicken breast, combine meat and remaining ingredients in a large zip lock bag and seal.  Shake to distribute well and refrigerate for 1 hour minimum. Preheat oven to 350 degrees. Remove chicken from bag; discard marinade Place chicken in […]

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Mediterranean Chicken Patties

These delicious, zesty patties are quick and make great leftovers! Serve with roasted veggies.

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Spaghetti Squash and Meatballs

Looking for a lower carb alternative to pasta! This squash and meatball recipe is packed pull of healthy nutrients and delicious!

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Savory Chicken

This is great for meal prepping for the whole week! Even the leftovers are delicious!

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Mediterranean Skillet

Brimming with healthy veggies, this is perfect for a warm hearty dinner.

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Shrimp Zoodles

This fun and delicious recipe is easy to make and so rewarding!

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Turkey Chili

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