One Surefire Way to Lose Weight


How can I lose a few pounds?

As a health coach, I get asked this question over and over again. And the answer is simple: MOVE!!

If you just want to lose a few pounds, get an extra 20-30 minutes of walking in a day. If you work from a desk, get up every 1/2 hour or so and move for a minute. The more you move; the more you lose. After just a few weeks, I promise you’ll see the difference.

Losing large amount of weight is indeed more complicated. And that’s where I come in as Health Coach. I counsel on habits, nutrition, exercise, lifestyle areas, relationships, careers and likewise. When you really want to shed a lot of weight, you really have to dive in with both feet.

I love working with my clients; whether its in person, over the phone, or through video chat. The personal connection and the relationships that are built while helping others achieve their health and life goals is life changing and so special to me.

I give no-cost consultations weekly.. and I’d love to chat with you! We can talk about where you are and where you’d like to be, and what we can do to get you there!!

Email me anytime at or sign up for a free consultation on my website at

To your health and happiness!!

Health Coach Autumn

The Hidden Source of Cravings


Are your cravings making you gain weight?  Do your cravings make you feel guilty?  Are your cravings driving you crazy?

You are not alone!  There are millions of people who cannot control their cravings and cannot figure out why they have them.  The confusing part of the “craving” equation is that there are many causes of cravings, and they differ for everyone.  In order to get to the bottom of yours; you must be willing to do some detective work.

So what do you need to know?  Here are some questions to ask yourself when you are having a craving:

-Am I thirsty?  Lack of water or dehydration can cause cravings.

-Am I hormonal?  Am I experiencing menstruation, pregnancy, menopause, fluctuating testosterone or estrogen levels?

-Am I self-sabotaging?  Sometimes when things are going great in our lives, we literally self-sabotage ourselves for a number of reasons.  Low blood sugar can make us go into self-sabotage mode.  Also, the feeling we don’t deserve something can create the same effect.

-Am I craving a seasonal food?  We often crave hot, warm and “grounding” foods like potatoes in the winter time and sweet, light foods like sorbet in the summertime.

-Am I lacking nutrients?  When your body is starving for nutrients; it produces an unusual effect in our body.  This may make us crave salty foods, processed foods, caffeine or alcohol.

I know this will get you started on deconstructing your cravings.   Stay tuned for more of my blogs about the hidden sources of cravings!

To your health!

Autumn (check me out at


Why do we binge eat?

I’d be the richest woman on earth if I had a nickel for every woman and man on earth I’d ever met who was unhappy with their weight.  Losing weight and toning up seem to be a high priority on everyone’s list these days– yet we live in a society where failed diets are the norm and gym memberships collect dust.  So where and what is the problem?

Answer:  Confusion and Motivation. Confusion about what food to eat, when to eat it, how much to eat, and how to get it all to taste “good” at the same time.  There’s confusion about how to work out, when to work out, how long to work out and who to work out with. And then on top of it all lies the Motivation that is in lacking both areas…

Here’s the first tidbit to get you started:

Before you binge on something think:  H.A.L.T.!  Am I Hungry, Angry, Lonely, or Tired?  If you are hungry, eat a nutritious meal.  If you are angry, find a stress reducing activity like walking.  If you are lonely, call a friend.  If you are tired, take a cat nap!

Simple as that.  Stay tuned to my blog for more weight loss tidbits!

To your health!

Autumn @