Making Wellness a Lifestyle!

2016 PaddleDash

September 10, 2016 8am

Paddleboard and Run event! Participants 18 and older will paddle 1.85 miles in followed by a 4.3 mile run along the coastal bluffs.

Click here for details...

Prenatal and Postnatal Fitness

Hoping to return to your pre-pregnancy body weight?

Need more endurance for labor, or increase your mood pre and post pregnancy? Kids are welcome!

Click here for details...

Personal Training

Need Motivation? Have a Fitness Goal? Training Comes to You!

Contact Meredith Holden for details.

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Tri the Coast 2012

by Meredith
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Saturday, 24 March 2012 Category Events 0 Comments

Tri the Coast Sprint Triathlon is coming soon!  Make sure to sign up before we sell out, spaces are limited.  A portion of the proceeds will benefit the Cabrillo Education Foundation! Click on the logo above for more info about the event.  Hope to see you out there!

Tags: triathlon training plans, sprint triathlon, triathlon, event
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Winter 2012 Newsletter

by Meredith
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Wednesday, 11 January 2012 Category News 0 Comments


Winter and a New Year are here! Typically, it is a time for new resolutions and also a time when we begin to cozy up in our houses with the shorter days and colder temperatures.  This year, so far, the weather has been amazing on the coastside with gorgeous sunny days and incredible sunsets. It seems that our winter hibernation has been postponed and I know I have been loving it! 

As our weather transitions, it is easy to lose sight of our health and wellness goals.  Winter can be hard, especially for those of us who seek the warmth of the sun and the longer days. We begin to get out less, and in turn, move less.  This is the time of the year when gym memberships skyrocket with the best of intentions for the New Year. Typically, this is short lived, as it is important to make wellness a lifestyle and NOT a yearly resolution.  Making Wellness a Lifestyle is different for everyone, but one thing that has been clear to me over the past year, as I have been in contact with many of you, is that wellness needs to be something that is for YOU, that makes you feel good, and that you look forward to.  It is not something added to a lengthy “To Do” list.  

My challenge to you this year, is to figure out what wellness is for you.  Be good to yourself this year. Take that time for your health and wellness. You will see the benefits for years to come.    

Let me help you get started. I will come to you.  Check out nutrition and fitness opportunities, events and tips for the winter below. 


Helping to Make Wellness a Part of Your Lifestyle!


Happy New Year,




Fitness Tips for the Winter



Keep Moving! Bundle up, get outside, splash in puddles and get muddy.  If that’s not your thing then create an in home fitness plan that keeps you accountable.  The less you have to prepare to exercise, the more likely you’ll do it.   With minimal to no equipment, you can get a great workout.  Check out a few exercises below.  If you need help creating a plan, let me come to you.  I will help you set goals and create an individualized exercise plan specific for you. 

Less can be more.  Think about balancing your exercise routine.  Are you getting enough sleep? What is your stress level? Are you running yourself (literally) into the ground?  It is not always necessary to incorporate hours upon hours of exercise into your life.  Just get moving and enjoy the process.  Go for a walk and watch the sunset.  Do some sprints at the beach, take the stairs, jump rope with your kids…get out and enjoy!  Remember to take into account what is realistic for your lifestyle and make the exercise time quality and enjoyable.

Check out the exercises and this motivating exercise clip below!

23  and  1/2 hours


Easy to do Anywhere Exercises!



Easy to do anywhere.  Stand with your feet shoulder width apart and knees slightly bent.  Move your body as if you were going to sit down keeping your butt back and your knees directly in line with your feet.  Watch that your knees do not extend forward over your toes. Place a chair behind you as a guide.  If you are a seasoned pro at squats try doing this with one leg! Try 3 sets of 20 squats for a warm up or as a part of your exercise routine. 


Forearm to Straight Arm Plank

Get into a traditional plank position on your forearms.  Make sure that your elbows and shoulders are aligned and your head and neck are aligned with the rest of your body.  Your body should be in a straight line.  Move from your forearms up to your hands so that your arms are extended (one arm at a time).  Try to minimize the movement of your body and maintain an engaged core.  Go from a forearm plank to a straight arm plank.  Try doing this 5 times. Repeat 3 times.




Nutrition Tips for the Winter



The holidays are over and many of you are trying to get back on track.  I read a great article in the Cooking Light December issue before the holidays about being mindful while you are eating, Although the article was meant to help people prepare for holiday eating, its message is really one we should embrace throughout the year. One of the main points was that there should be no labeling of “Good” or “Bad” foods.  Eating should be done in moderation and enjoyed.  We are not perfect and the answer is to not cut out all the things we enjoy but just to rethink how we enjoy them. Learn how to incorporate all the foods you enjoy into your life as well as learning to enjoy and incorporate new ones.  We have to eat to live and we should enjoy it.  Click the link above to check out the article.


Here are some great healthy recipes:


Morning Glory Muffins from Cooking Light

(I’ve used all types of dried fruit in this recipe and it always turns out great!)


Wild Rice and Walnut Pilaf from Cooking Light

(a great Thanksgiving stuffing as well a great side dish)



Fitness and Nutrition Opportunities and Upcoming Events


Personal Training

Need some new ideas for your current workout routine.  Don't have time to go to a gym, exercise and get to work on time.  I will come to you. I will help you create an individualized workout routine that you can incorporate into your everyday life.  Contact me for more information.


Tri the Coast Sprint Triathlon 2012

Do you like a challenge, need a pre-race trial run, or have you always wanted to complete a triathlon?     

Tri the Coast 2012 ~ June 3, 2012~ Ritz Carlton Property, Half Moon Bay

Details coming soon at !

Sign up before we sell out!

Portion of the proceeds to benefit the Cabrillo Education Foundation.


Triathlon Training

Do you have a group of friends who want to train for the upcoming Tri the Coast Sprint Triathlon in June?  Triathlon training is available for groups of 5 or more and I will come to you.  We will use various coastside locations and individualize the training to fit your schedule.

Hoping to train for a triathlon on your own? Monthly triathlon training plans are also available.


Contact This e-mail address is being protected from spambots. You need JavaScript enabled to view it for more information.

Tags: nutrition, fitness, triathlon, personal training, recipes, events
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Fall Fitness and Nutrition Tips and Specials

by Meredith
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Sunday, 25 September 2011 Category Uncategorized 0 Comments
Fitness Tips and Goals for the Fall
Did you know that 30 minutes of exercise is the same as three 10 minutes segments of exercise throughout the day? Both give equal health benefits. If time is an issue, breaking up your exercise routine into smaller more manageable time segments will give you all the benefits of a 30 minute workout. You don’t even need to go anywhere. Gyms are not necessary to incorporate strength, cardio, and flexibility into a complete fitness program. Creating weekly fitness goals for home, work, or outside on the coastal trail with friends or family is the easiest and most cost effective way to incorporate fitness into your life. Here are some fitness goals for the month. Yes, there is time for exercise and it is imperative that we make time for our overall health and happiness! If you’re needing help creating an at home workout routine, I will come to you. With minimal equipment and at your preferred location, I can help you achieve your fitness goals.
Fitness Goals for October
  1. Make a weekly fitness plan, write down when and what type of exercise you plan to do. If you are not exercising at all try and incorporate exercise 1-2 times during each week. If you are currently exercising, make a plan to increase and/or diversify your current exercise routine to see more results. If exercise is a part of your schedule you are more likely to stick with it.
  2. Get outside and get moving! Fresh air and sunshine make us feel good. Adding or changing up an exercise routine makes us more motivated to exercise and can help us access new muscle groups!
Nutrition Tips and Goals for the Fall
Are you aware of how much or how little you are eating each day? Do you think about what you are eating and plan out your meals or do you rush home with no plan and throw together whatever is available or in sight? Most of us need some planning when it comes to nutrition. We are busy and it takes work to plan and eat healthy and balanced. Most of you would be surprised if you were to track your daily food intake. Many times there is a perceived idea about how much and what kinds of food we are eating but many times we are off. If you are not eating enough you are slowing down your metabolism, not allowing your body to build lean muscle mass, and sabotaging your weight loss goals. Your body will think it’s starving and will hold on to everything it has inhibiting healthy weight loss and also lowering your muscle mass (your lean muscle mass helps increase your metabolism which in turns helps you lose weight). One of the nutrition goals for this month is to write down your daily food intake. I came across this article from the Wall Street Journal in March that I found interesting. It has many applications for your phone or computer that help incorporate health and wellness into your lifestyle. There is a section on nutrition and applications that allow you to food log. A good friend and Registered Dietitian recommended the application Lose It. Check out the wellness applications from the article Software for Shaping Up from the Wall Street Journal and Lose It (another food logging app) and let me know what you like. Know what and how much you are putting in your body. Begin logging your food intake, the first nutrition goal for the month. If you need help creating a nutritional lifestyle plan, evaluating your current diet, and setting future nutritional goals, check out our lifestyle plan special and other nutritional counseling offers below.
Nutrition Goals for October
~incorporate 1 goal each week~
  1. Track your food intake for 1 week. Record what you eat, how much (estimate), and when. Also record your fluid intake. Write it down in a notebook or use one of the apps from above. Many applications show you how many calories you eat and also break down what you eat into food groups.
  2. Make a weekly food plan. If you are finding that you have dinners planned but are grabbing food to go during the day, plan out your weekly snack and lunch menu. Shop at the beginning of the week and bring your snacks and lunch to work.
  3. Look at your food record. How many fruits and veggies are you eating each day. The goal is 5 servings! For example, 1 cup of lettuce equals 1 serving of veggies and 1 medium apple equals 1 serving of fruit. Increase your fruit or veggie intake by 1 serving each day.
  4. Eat breakfast and include a lean protein. Studies continuously show that people who eat breakfast weigh less than those who skip breakfast. Studies have also shown that including a lean protein also helps with weight loss (i.e. egg vs. bagel) Try an egg with whole grain toast and fruit.
Fall Special Offers
Personal Training Offer
2 people train for the price of 1
Personal training for half the price. Together, you and your friend will receive an individualized workout session focusing on your current fitness goals. Pick a friend, schedule your session, and I will come to you. Learn how to incorporate new exercises into a workout routine you can do anywhere.
1 hour session: $80/session ($40 per person)
Nutrition as a Lifestyle
2 nutritional counseling sessions for the price of 1
Create a lifestyle plan for you and your family. Offer includes diet analysis, nutrition education, menu planning and recipes, goal setting, and diet modification recommendations. Lifestyle nutritional counseling is to help you make life long diet modifications and realistic goals for the future.
2 one hour sessions: $80 (for both sessions)
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Technology and Stress

by Meredith
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Wednesday, 06 July 2011 Category News 0 Comments


Stress and your health and wellness.  Do you ever think about how stress is affecting your health?   One of the more recent contributors to stress that has taken over our lives in the last decade or 2 is technology.  Have you heard of TECHNOSTRESS?  Look it up, yes, it really exists.  Think about it, stress from technology? How can that be since much of technology has made our lives easier.  Well, when is the last time you were completely off the clock meaning, not accessible by cell phone, email, or any form of the latest technology?  We are rarely turned off, logged off, or inaccessible which means we are constantly ON and accessible at any minute.  This can lead to A LOT of stress.  We need time OFF and time away.  Check out this recent article below I found interesting and progressive in many ways from the Wall Street Journal about vacations promoting us to turn OFF our constant connections for a little while.  For more information about stress management and ways to decrease stress in our lives, check out our Summer Wellness Workshop coming this July!
Email This e-mail address is being protected from spambots. You need JavaScript enabled to view it to register!
Wall Street Journal Article: When Guests Check In, Their iPhones Check Out:
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Upcoming and Recent Summer Events

by Meredith
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Thursday, 23 June 2011 Category News 0 Comments


Thank you to all of the Tri the Coast 2011 participants! Despite the weather forecast, we ended up with a perfect day for the triathlon.  Congratulations on your accomplishments and many thanks to everyone who helped make the event a success!  Check out pictures of this year’s event!

Coming up this summer we have many exciting events!  Check out our Summer Wellness Workshop on Wednesday, July 20 or Saturday, July 23 at Bamboo Body + Soul in Half Moon Bay.  A delicious organic lunch will be served and participants will learn functional information and tips related to nutrition, fitness, and stress management.  You will leave with new knowledge and tools that are EASY to incorporate into your everyday life!

Also, look for our personal training offer coming in July!  2 People for the Price of 1! Get a friend, pick your ideal time and location, and I will come to you.  No need for gym fees or driving far to workout, I will come to you.  

Have a great summer and stay posted on all the ways you can Make Wellness a Lifestyle with Pre & Post on the Coast!


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