New Season • New You (Health Program)

*Sigh...  Summer has come to an end and it's time to face reality once again. I know how busy people get during the summer months. Trying to cram 3 get togethers into every Saturday and Sunday during the Summer. There's little or no time to think about your healthy lifestyle or exercise. Although we are outdoors more often, the multiple potato salads outweigh the effort we put in.

That's why I thought a 3 Month Fall Program would do the trick to get you back into shape. Whether you didn't achieve your Summer health goals, looking to lose some baby weight and want guidance getting there or you just want to shape up for the winter parties coming up... this program has something for everyone! The Fall Program is infused with positivity. I'm ready to help you achieve those goals you've been humming and hawwing about. There's no better time than now! (cliche but true).

This program can be done in person or via skype (free yoga class not included in skype package). The  program keeps you accountable for your health and the once a week sessions keep you on track to success.

The initial health consultation is complimentary as it's a time for us to go over your health history, current health and all the goals you have planned for yourself. This is also a great time for us to see if we work well together.

Email or message me today to book your initial health consultation.

-Michelle

Certified Holistic Health Coach

New Website Launched: Holistic Health Coaching

Ladies and Gents..... I give you:  My New Website!

Join me for a Health History consultation

www.REVIVE-healthcoach.com

I've been a busy bee lately (or should I say elf?!). I'm no website designer but I've given it my best and created my own website for my Holistic Health Coaching Practice.

Man is it nerve racking to put yourself out there. When you present something straight from your soul that means the most to you, it can become a tad bit scary. But this is what I'm meant to do in life and I'm happy to help people.

Hope you enjoy it!

Please pass it along to any of your family or friends who you think would benefit from health coaching program.

Lots of love,
Michelle

Healthy Weight : Halloween Candy Comparison

Oh those little bars of sweet goodness. How can anyone resist? Before you reach into that bucket or bowl, let's go over the facts and maybe it will make you think twice.

#1 turn off: It's SUGAR and when we eat sugar it has us wanting more in mere minutes. The chocolate bars are also loaded with preservatives and chemicals that cause harm and discomfort in our bodies.

I've gathered a couple of my favourites from the past :

• Resse's Peanut Butter Cups : 80 calories - 4.5g fat - 7g of sugar
• Peanut M&M's : 93 calories - 4.7g fat - 9.1g of sugar
• Skittles : 80 calories - .8g fat - 15g of sugar
• Butterfinger : 100 calories - 4g fat - 11.5g of sugar

Why not opt for one of these 100 calorie snacks that will actually do your body good and provide proper energy.

100 calories =

• 3 cups of air popped popcorn
• 1 cup of baby carrots and table spoons of hummus
• 1/2 Larabar

and if you are craving more of a sweeter taste:

• 5 Hershey's Dark Chocolate kisses
• fruit is always great a better choice when you are needing something sweet

Although it's not that exciting to choose the healthy snack, it's important to remember that those calories add up quickly. If you choose to have 3 of those "small bite" chocolate bars in one day, you would have to do an hour of moderate exercise (fast paced walking) to burn off those 300 calories.
Why set yourself back?

When you have a craving for candy or treats how do you avoid the temptation?

-Michelle
Holistic Health Coach

Healthy Weight: Tips for Healthy Grocery Shopping

I wish I could shop at the organic grocery store or farmers market every time but I can't so I've learnt how to make the best of it at the Supermarket.


fresh veggies from the market


Have you ever noticed that every grocery store (supermarket) is set up the same way? It's no coincidence. People have been paid to figure how our thinking works and lead us to parts of the store that are more profitable to them. Where do they make the most money? Middle isles and at the till. The problem for us is that these areas are the most unhealthy areas in the whole store.

Here are some tips on how to shop healthy at the grocery store:

• Avoid middle isles: the middle isles contain products that can sit on the shelves for long amounts of time and almost everything has been processed (no real nutrients). This meaning the products have chemicals and preservatives so they don't rot. Chemicals don't belong in our bodies.
• Keep it Fresh: The perimeter of the store will have fresh fruit & vegetables, fresh bread, meat, seafood and frozen products that have been frozen while still fresh. No this does not mean that the frozen pizza or microwave meal is good for you. I'm talking about the frozen peas, carrots etc.
• Try to avoid going to the grocery store when hungry: I know oh too well that it leads to disaster - "I'll have one of these and one of those". Not only do you make unhealthy choices but you also spend unnecessary large amounts of money. Ever had a someone come back from the store with an extra 5 things that weren't on the list? I wonder why lol.
• Be ready for the checkout: If you know you are extremely tempted by those pesky candy bars and gum then come prepared with a tiny bag of trail mix or carrots. I like to grab a magazine while waiting in line so I'm not staring directly at 30 different types of chocolate.
• All Natural - Gluten Free - Sugar Free, etc.: Just because the label reads that it's free of something doesn't make it healthy. It can still be full of preservatives and still be highly processed. Make sure to read the label and try to buy boxed/canned products that only have 5 or less ingredients. Keep it real!

Where do you wish you could grocery shop?

-Michelle

Start Before You're Ready : New Health Plan

When a new season comes along it brings the opportunity to create new healthy habits.


img via


September is the perfect time to jump back into a healthy routine. Although it can get pretty hectic in the beginning of September with everyone coming back from vacation and kids returning to school, it's actually easier to get back to a normal routine. The amount of unplanned outings goes down and there's more time for scheduled activities and exercise. The number of unhealthy food temptations thankfully dwindles down too.

When to begin? Now! When creating a new plan for your health, there is no better time than right now to start it. It doesn't have to be made into a huge deal. Just take the first step. Don't make excuses of why you should wait for tomorrow or next week or when everything is a bit calmer. Your health routine/plan is a way of life and not a "diet". If it seems overwhelming, just take small steps at first.

For example: If your goal is to run a half marathon and you've never ran before, you wouldn't go out and run 5k on the first day. Your body would go into shock and you would more than likely quit on your new goal. Take it easy and gradually build up. The same principles apply to your eating habits. You don't have to go all out on the first day. Gradually eliminate unhealthy chemical filled foods from your diet each day till eventually you are eating only those vibrant and natural lean proteins, veggies and fruits.

Happy September Everyone!
Do you have any new goals for this Fall or Winter? I'd love to hear them.

-Michelle

8 Healthy Ways to Start Your Day

Are you morning person or are dragging your butt to get going?



Sun Salutation - via

 Me - I'm a huge morning! I love rising early before everyone else gets out of bed. I love the calmness of the morning and being able to hear all the sounds of nature outside. There is nothing like a crisp cold morning and watching the sunrise to revitalise you.

I find that how you begin your morning sets the tone for the rest of the day. Setting your morning off with a healthy routine leaves you wanting to live the rest of your day on healthy tone. I know that too often we can get caught up in the hustle and rush of the morning which leaves us feeling disconnected and lost. Making time for yourself in the morning is one of the keys to great health. It doesn't have to be complicated but adding some small steps and easy healthy habits can change your wellbeing. I've listed a few of my favourite habits that I do on a daily basis or a couple times of week. My best advice is to listen and observe what makes you feel the happiest. That is the goal when starting off the day: to bring happiness and love to yourself so you can share it with the world.

8 Healthy Ways to Start Your Day:

1. Warm Water with Lemon : this combination helps to get your digestive system going and also to jump start your metabolism. I also recommend drinking lemon water with filtered water through the day. It's great for your body and actually helps with weight loss.
2. Meditation: If this is new too you, I have one word for you: Patience. There is no right or wrong way to meditate. I've found the best way for me is to play some Reiki music (you can find it on Youtube), sit on a fluffy pillow so my bottom is raised a bit, cross my legs and place my hands with palms facing up on my knees. Focus on your breathing. Inhale for 6, pause for 2 and exhale for 6, pause for 2 and repeat. Focusing on your breath can create stillness in your thoughts.
3. Choose a mantra, an intention or word (or all 3) for the day: Creating a path for the day lets you have a focus. Having a mantra or word to fall back on when life becomes hectic or stressed always helps your to restart and become calm. For example: my word today is "gentle". Whenever I catch myself rushing around or speaking harshly I utter the word in my head 3 times and I instantly feel at peace.
4. Sun Salutation or Yoga: I love Yoga in the morning. It's a great way to gently exercise your body and mind. The sun salutation is my favourite practice. It feels very natural when you are performing the routine. The image above is a cute chart on Sun Salutation and here's a video I often refer too if needing a little guidance. If you are just beginning here is a more instructional video.
5. Be Still: If yoga and meditation is just not your vibe right now then the next best thing is just to be still and present. Grab a tea or coffee and sit still with no distractions. Reflect on the day ahead with a soft and positive outlook. Just breathe. Let there be relaxation and calmness.
6. Exercise: builds energy for the day. It can be any form of exercise. A small walk around the block, a run or anything that gets your body moving. This sends signals to your mind and body that it's time wake up and gets your brain sparking and metabolism going. Exercise in the morning actually has a great effect on what your eat for the rest of the day. When you go to reach for that unhealthy snack you will take a second and think if it's worth wasting the time you spent exercising in the morning.
7. Journal: The morning is a great time to write and get all your thoughts out of your head. Once they are all on paper it's easier to organize your thoughts, realize patterns or find new ideas through your notes.
8. A Healthy Breakfast: it's the most important meal of the day. This meal should be full of protein and provide energy. Fruit in the morning helps activate your brain. Breakfast is also a great way to jump start your metabolism. Make sure that breakfast leaves you feeling comfortably full so you don't run out of energy before lunch.

What are some of your healthy morning habits? What is your morning routine?

-Michelle

Healthy Weight : Portion Sizes

I don't personally believe in counting calories or weighing food unless you are training for a fitness model competition. I believe all in moderation. Obsessing over food can become a bad habit and take you out of being in the moment.

Although, being aware of proper portion sizes is a key to eliminating over eating and weight gain. Or in some instances, being aware that you aren't eating enough. If you don't eat enough your body can go into "starvation mode" where it hangs on to every bit of food because it doesn't know when the next meal will be.

I'll be doing a series on proper portion sizes to give you a visual picture.
The first visual of the series is provided by FitSugar.

I was surprised by the following:

• how many strawberries you can consume for 100 calories
• one banana is 100 calories
• how easy it is to consume 25-30 grapes which are 100 calories.
• you realise that having a bowl of fruit on the counter which you take a couple pieces all day long can quickly add up and if you do keep track of calories, you might not even remember to track those calories.



via FitSugar



Do you keep track of calories or are you fairly good at knowing your portion sizes?
Join me on LiveLoudly Facebook Page to chat about it. Don't forget to LIKE it! please :)

-Michelle

Best Choices : How to Eat Healthy at Starbucks

Worst Choice Vs. Best Choice

I'm starting a new series on Best Choices to make when eating out. It will dive into: what is your best choices to eat at different restaurants, events or even when attending a friends BBQ. Sometimes you can be so hungry and overwhelmed with choices that you just give up/surrender and pick what your nagging candy gremlin in you wants (I've got one who loves to come out while I'm grabbing a water at 7-11!).

So the first place I wanted to touch on is a common daily favourite of many people. Starbucks!

Let me begin by making a comment most will want to debate with me about but this is my opinion and what I have found to be healthy choice for myself. I don't believe milk from a cow is healthy for you. There's alternatives to milk now and they ARE offered at Starbucks, we should all take advantage of this. I'll go into full detail regarding milk and dairy in another post.

Coffee
When ordering coffee try to stick to a water based coffee instead of a half dairy or half soy milk choice. This reduces the amount of calories obtained considerably. Stay away from the artificial sweeteners (you are adding chemicals to your coffee - sound appealing?). Instead use honey. If you have been used to sugar and sweeteners, it won't take you too long to get used to honey.

Americano (made with espresso & water) : 15 calories and 0g of fat
Caffe Latte (made with soy milk): 150 calories and 5g of fat
Mocha (made with soy milk) : 230 calories and 7g of fat

Smoothies :
should be used only when you are in need of a meal replacement and have no other choice. I do enjoy the chocolate banana one but it packs 300 calories and has 55g of carbohydrates in which 34 grams is sugar! It may be partially from fruit but that is still a lot of sugar.

Iced Coffee:
Always best to order a straight iced coffee (brewed or americano) and then add some soy milk and honey to taste. If you are in dire need of that blended drink, it's best to go with a light frapp.
Beware: even though it's only 140 calories it still contains 29 grams of sugar and sweeteners.


Food
If it looks like dessert - it is dessert! Those little treats staring at your soul while you stand in line are evil! lol
There's a reason the display case for the food is smack dab in your face, to make you stare at them while you wait and in the mean time you convince yourself "it won't be that bad". On average though, how many times do you really eat dessert during the day? Yes, maybe a birthday at work or special dining out at lunch but not just because you are having a coffee. To give you an example of what you may think is somewhat harmless:
Reduced Fat Banana Chocolate Chip Coffee Cake: 400 calories, 8 grams of fat and 50 grams of sugar!

Luckily, Starbucks does offer healthy food choices.

Here's a list of my GO-TO FOOD choices:

• Spinach, Feta & Egg White Wrap (use as a meal) - 290 calories and 10g of fat.
• KIND Bars - full of protein and low in calories
• Packages of dried fruit - natural source of calories
• Greek Yogurt - try to avoid the bottom part (extra sugar there)
• Fresh Fruit - easy option and natural (of course)
• Package of dried fruit & nuts - avoid the ones covered in a coating (sugar!)

Hope you enjoy this "Best Choices" series and if you would like suggest a subject for Best Choices, please contact me through email, Facebook or Twitter.

-Michelle

How Soda Pop Affects Your Health

I've always wondered how drinking a colored brown beverage was in any way benefiting my health.

Recently there has been lots of chatter about how Coca-Cola causes Cancer. So I went searching to see if pop had any benefit to our health. Guess what I found, pretty easy to guess... it has no benefit at all. So why do we drink it? Maybe because it's convenient, tastes good (I'll admit), and we just might be addicted to pop.

Regular pop contains loads of sugar and the diet-pop contains aspertame which makes you crave sugar. This leads to you wanting more pop, another sugar high. Pop also contains sodium (ie. salt) which leaves you thirsty, wanting more pop. They cycle continues on and on. A majority of people create a habit out of drinking pop which is hard to break. For instance: grabbing a pop when you walk in the door from work or grabbing a pop when you have dinner.

image via

So how do we break this habit?

I have 5 Tips to Break the Diet Pop or Regular Pop Habit:

1. Flavor your water with lemon. This is great in the summer time when you are looking for something tart and refreshing
2. Cut up a small amount of fruit and let is soak in a jug of water in the fridge. I like to use strawberries or oranges.
3. Freeze fruit into ice cubes. Then you drop the ice cubes into your water. I usually choose to muddle some kiwi to make fruit ice cubes.
4. Add a shot of fresh or low sugar juice into a glass of water. Make sure to avoid drinking juice by itself as it contains a large amount of sugar which can spike blood sugar levels (causing you to want to eat).
5. If your on the run and really need something totally different, I've found that the Vitamin Water ZERO drinks can quench my thirst without spiking sugar levels or leave me thirsty again.

Have you beat the Soda Pop cycle? Leave me a comment below or tweet me your healthy alternatives to pop.

-Michelle



My Fitness Love: Pilates for Your Abs

Mid-week and it's my Thursday. I have this Friday off and I'm going put it to good use. I'm thinking of doing lots of outdoor activities to take advantage of this sunshine that doesn't stay around here too long.

Angi Green image via

 This week I've come across a couple articles and women who have inspired me to think about a "big goal" to tackle. I'm going to be completely honest with you : I've never made a huge fitness goal before. I've made goals to lose a couple pounds or get ready for a vacation. I've never REALLY pushed myself. I'm trying to think of something I can do that will motivate me to push it. In the mean time I'm on a mission to get my abs and body looking similar to Angi Greene's. The picture featured to the left is the image that inspired me this week. I know I can do this and have seen my body been close to looking like this before. To me she symbolizes health and strength.

I'm debating taking pictures to track my progress and be accountable. This also... I've never done. What do you guys think of the idea of me tracking my progress through photos?

To achieve these abs I've decided to make a couple changes to my diet. I was noticing that my body was taking too long to bounce back after having a drink (or maybe 2). My body was becoming too dehydrated and having to restart the whole process to get my body to feeling amazing was becoming stupid. I've decided to only have my "couple drinks" one day on the weekend, if I even do decide to have one. If I do decide to have a drink during the week I will only have a glass of red wine (soak in those antioxidants). I have already noticed a huge difference with not having that extra drink during the week.

I've also eliminated any diet pop from my diet. The truth comes out... I enjoyed having a diet pop every once in a while. No more for me. It's clean, lean and mean here now.

So on to abs and core talk... my favourite ab exercises that I've tried over the years is by far, Pilates or modified Pilates! It's incredible how quickly your body responds to the pilates moves for your core (power house).

I first learned Pilates core moves from a DVD I purchased. It was part of the "10 minute Solution" series. It was a great place to learn the basics and in a week I could notice a difference. I've adapted over the years adding a few different moves in my ABs Routine.

I'll share my more intense Pilates Ab Workout in another post.

My Top 3 Pilates Exercises for Your Abs/Core :

1. The Criss Cross : Similar to doing a bicycle crunch but once you do 3 motions of the bicycle you hold your left elbow to your right knee and raise your straight left leg (with pointed toes) from the floor to above your hips (point toes to ceiling). Repeat for the other side.
2. The Tummy Tuck: Starting from a plank position you bring your left knee to your right elbow across your body and return to plank. Repeat on the other side for 20 times (10 for each side).
3. The 100: start with laying on the floor. Bring legs together and straight up to a 45 degree angle. With your arms beside your side, reach towards your feet with a 45 degree angle also. Bring your shoulders off the floor and head lifted up. Pump your arms up and down for a 100 times. You can do them in sets of 10 going with your breath.

 What ab exercise is a staple in your routine?
-Michelle

Daily Healthy Eating Plan - Does timing matter?

Did you ever wonder if eating certain foods at certain times made a difference in your diet?


A Colourful Salad for Lunch or Dinner (no added fats)


From my personal experience - it actually makes quite the difference. I find you can control weight, food cravings and your digestive system.

3 Tips for Your Meal Schedule in the Morning:

1. A glass of warm water first thing in the morning before any other food or liquid helps your metabolism and digestive system get started.
2. Eat your whole Fruits seperate from any other food (ie. fats, protein, etc.).
3. Wait 2 hours after a fruit to eat any fats/protein

3 Tips for Your Meal Schedule in the Afternoon/Dinner:

1. Try not to have any fruit after 12 (noon) so you can avoid spiking your sugar levels.
2. Noon is a great time to have a whole grain carbohydrate. Try not to have carbs in the evening as it takes more for your body to burn them off.
3. Have your last meal 2 hours before you go to bed - this helps with digestion and let's you mind be at ease when you do go to sleep (no more dreams keeping you up).

Have you come across any food timing tips that seem to work for you and your healthy diet?

-Michelle

Are You Living Up to Your Full Health Potential?

Now and again I ponder: am I living up to my full health potential?


img: via

Am I doing everything in my capabilities to feel good about myself from the inside out?
It's good take a moment and re-evaluate your health and see if you are living up to the full potential you are capable of doing. Taking this time to consider your health gives you a chance to see where you can improve.

I know with my body that it is capable of looking a certain way. I am able to have a body that is fully toned and I am capable of working out for 80-100 minutes a day. Am I currently living up to my full potential? - No. This means for me, it's time to re-evalutate and see where I can get back on track and improve. I know how my mind feels when I am at my full health potential and it's amazing. Being at that point is in my control.

Everyday we make the decision on how we are going to feel. What you put in your mouth determines the way you feel. You may pick up that candy bar and feel great or you may feel guilty/terrible but only you know how it's going to make you feel about yourself. These are the decisions that come across your plate everyday. I know that working out more than 30 minutes a day makes me vibrant and transforms my body. Exercising creates a healthy mind for me where I am able to be present when choosing, cooking and eating my food. It is my choice to work out or not.

I'm going to choose to live up to my full health potential!

This is a typical day in my FHP plan:

• 30 minutes of HIIT in the morning
• 10 minutes of abs workout
• Drink half my body weight in water
• 2 green teas
• Breakfast Smoothie (only fruit of the day)
• Handful of nuts or a healthy grain
• Lean mean green lunch (veggies & lean protein) or Omelet
• Veggies with hummus dip
• 60 minutes of running trails or playing tennis
• Lean mean green dinner (fish and veggies)
• Rest time (7 hours of sleep)

Now it's your turn: Are you living up to you FHP (Full Health Potential)? Where can you improve to be at that place where you know you are able to conquer the world?

-Michelle

Healthy Food Recipe : Homemade Granola

I love cereal! but cereal doesn't love me. So I've found something new. Granola!

Mixed up Before Adding Wet Ingredients and Dried Fruit



I love all cereals but they do not agree with my stomach and usually aren't that great for you due to the processed ingredients, added additives/chemicals and all the sugar (even in healthy ones). Let's be honest, you didn't really think those frosted flakes, fruit loops and shredded wheats were good for you? It's all broken down and rebuilt ingredients in a box. The reason it can last so long on the shelf is because of how broken down the material is.

A great alternative to cereal is... Homemade Granola. My BF and I were buying a small bag from the local cafe that makes everything fresh and the bag was costing us $9.00 each time. So I thought it was time to just make it at home and save some money. Big bonus: now I know exactly what is going into my granola and add what we want to it. I love to change it up for the different seasons.

Here is my homemade granola recipe:

 

Summer Sun Granola

 

Dry Ingredients:

• 2.5 cups of rolled oats (try to use organic)
• 1/2 cup of slivered almonds
• 1/2 cup of pumpkin seeds
• 1/4 cup of shredded coconut
• 2 tablespoons of ground flax seed
• 2 tablespoons of chia seeds
• 1/2 cup of carob chips

Dried Fruit:

• 1/2 cup of cranberries
• 1/2 cup of golden raisins

Wet ingredients:

• 1/2 cup of real maple syrup  (no Aunt Jamima's)
• 1/2 cups of real honey

Preheat oven to 375 degrees.
Directions:
Take a cookie sheet and spray with pam or pam olive oil. In a measuring cup combine the maple syrup and honey together.

In a large bowl stir all dry ingredients except for the dried fruit until fully mixed. Slowly pour the wet ingredients into the dry ingredients bowl. Stir until everything thing has a light coating on it. You can add more of the wet ingredient mixture to your taste*.

On a large cookie sheet spread the mixture out evenly. Once the oven is ready set it on the middle rack to bake.

After 10 minutes take the pan out and gently mix the granola around on the pan. Place back in the over and set time for 5 minutes. After 5 minutes check on the granola and see how golden brown it is and add the dried fruit. Mine took another 5 minutes to reach the golden brown I like.

Remove the pan from the oven and let set for an hour. Once the granola has hardened you can break it up into a sealed tight container.

*try not to use too much sugar.

Tip: I like to eat this in the morning so I am able to burn off the calories from the dried fruit, oats and maple syrup/honey.

What do you add to your granola? I would love to hear some ideas I can add next time.

-Michelle

5 Tips on How to Avoid Weekend Weight Gain

I have to admit: I fall into an unhealthy eating blunder on the weekend more often than I would like. Weekend weight gain!


Appies & Brunch on the Weekend


This past weekend there were a bundle of events happening and I didn't want to fall into the trap of wasting all that hard work exercising and eating lean and green to go to waste. Sometimes we can get caught in the moment of having fun with friends and family and get carried away with our food choices. I've learnt how to make minor adjustments and plan ahead. I wanted to share with you how I'm making changes to avoid the weekend weight gain.

On Saturday evening we decided we were going to have an "appy night" so I knew I had to get in more exercise than normal to counter the calories I would be taking in later on. We went for an hour hike along the lake on Friday evening and woke up early Saturday morning to fit in some tennis before the sun was too hot to handle. Knowing how much work I had just done helped me be conscious of what appetisers I chose and how many I consumed. Your appetite may increase from doing more exercise so be careful not to eat more as you actually may not need that extra food and it may just be your body craving some protein or even water.

Stay Active - Get Outside

Sunday came around and that's always a hard day to push through for me. I had brunch planned with a girlfriend and I created a plan in my head before I left. Okay.. what am I going to eat? What is a healthy choice that I will find to be delicious? This let me look at the menu in a different way when I got to the restaurant. Instead of feeling limited, I now was excited to find exactly what I had planned on eating. No last minute decisions and no stomach winning over the brain. My girl friend and I decided to split a fresh veggie eggs benedict. It had just a touch of sauce on top and was placed on a whole wheat english muffin. To go along with the one egg, we split a crisp seared ahi tuna salad - more protein and vegetables = perfect.


Being honest here: I love to have a couple drinks on the weekend (really.. who doesn't?). Well I've noticed over the last few months that if I go over my "selected amount" of drinks, well.. I can see it in the mirror and it ain't pretty! There's the bloating, puffy face and the weight around the mid section that sneaks in. So I decided I needed to take control of this nasty habit. Not eliminate completely but just take control and give it some guidelines. I've set a limit for each day and I don't allow myself to exceed it or if I do... a big warning goes off in my head reading : "Muffin Top Growing". I've also found "Skinnygirl Cocktails" and love the Lime Margarita one over ice. Fits right into my "healthy liquid" plan for the weekend.

Here are 5 tips to help you avoid weight gain over the weekends:

• Set your day off right and rev up that metabolism by eating a healthy breakfast meal full of protein and fibre. This keeps you feeling full and prevents you from grabbing for those munchies

• If you're heading out to eat and being a good girl by eating a salad or veggies: avoid creamy dressing/sugar dressing and ask for a balsamic dressing. Calories saved instantly.

• When choosing an alcoholic drink: think simple. Less ingredients and fresher the ingredients the less it will stick to the body. Try a vodka soda with a lime. Avoid those sugar blended drinks. It's a meal in a drink!

• Water, water, water - you may think you are hungry but it may just be that your body is needing some water to keep up with you on the weekend. Try to have a glass of water between each special drink you have. Frappes included!

• Stay active - you may not want to hit the gym on your weekend but find another way to exercise. Maybe even take the dog out for an extra long walk in the morning. Just don't do nothing, find something fun.

Do you have any tips to staying on top of your healthy eating lifestyle over the weekend? I would love to hear about them in the comments below or you can find me on twitter @mishy_moe and tweet me your smart tip for keeping lean through the weekend.

-Michelle