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

Today’s Health Shocker!


Here’s Today’s Health Shocker!

Did you know that 100 trillion bacteria take up residence in your body? That’s more than ten times the amount of cells in your body!

This is why a healthy immune system is so important. With 70 percent of our immune system in our gut, it’s no secret that the food we put in our mouth affects our health tremendously. So next time you reach for a bite to eat, think of the adverse effect it can take on your health. Take a little time to invest in you, and make a small step by incorporating healthier options of the foods you already love into your diet.

Need some assistance or motivation to change your unhealthy habits? Let’s talk. Call me at (360) 836-4559 to set up a free consultation or reach me on the web at

To your health –

Health Coach Autumn

The Pros and Cons of Owning A Fitbit!


A few weeks ago I was gifted a Fitbit Flex by my best friend Sarah.  She had gotten one for herself and absolutely loved it, and decided that I must have one as well. (Thanks Sarah!)

Before receiving a Fitbit, I had little to no knowledge about how these bracelets work.  I just knew that they tracked a person’s steps and that was about it.  I’ve now been officially wearing my fitbit for two and a half weeks!  Here are the pros and cons of my new Fitbit:

First, to clarify:  I own the Fitbit Flex.  So these are my reviews on that style of Fitbit.  I have not used any other kind of Fitbit.


-Very comfortable and light to wear (I can even wear it in the shower!)

-Easy to charge. (Only needs to be charged once every 5 days or so and charges very quickly)

-Tracks steps, miles walked, active minutes, sleep, calories

-Really inexpensive ($100 for the Fitbit Flex)

-Tracks your progress throughout you day and lights up to show how close you are to your goal. Each light represents 20% of your goal.  (My goal is 10,000 steps so each light on my Fitbit equals 2,000 steps)

– Vibrates and flashes lights when you reach your goal.  (This is my favorite part!)

-Motivates me to keep moving and staying active. (It’s like a personal accountability partner)

-Tracks my sleep (how many times I wake up, how long and well I sleep)  Even has a silent alarm to wake me up!

-I can synch my stats, see my progress, and track my goals through the Fitbit App and become Fitbit buddies with my friends to see how they are doing and motivate them to reach their goals

-Can use GPS from your Fitbit phone app to track your walks/hikes

-App allows me to enter what I’ve eaten for the day and track my calories

-Band on Fitbit is well designed so it won’t easily fall off


– Fitbit is always a bit delayed in tracking and synching up with my app

– Fitbit isn’t exactly perfect- it tracks arm motion on your non-dominant hand.  I washed and detailed my car one day using both hands and it showed that I walked more steps than I believe I actually did.

-Fitbit is good for walkers /runners / hikers.  Not so great for people who do other activities on a constant basis like biking. swimming, etc.

-Sleep tracker could be more accurate.  You have to tell the fitbit when you are going to sleep, and that is not often possible.

-It does not track heart rate (this would be an awesome improvement to the band)

-App works on I-phone 4S and newer, I-pad 3 and newer only

All in all, I think this is a great product for what it does and the price.  It’s not perfect by any means, (what is?) but it does a pretty good job.  I would recommend this product to anyone who wants to be motivated to move more, and those whose main form of exercise is walking, hiking or jogging.

Let’s Move!

Health Coach Autumn

It Only Takes Seconds to Sign Up for My Health Boosting Newsletter!

headshot new

I decided it was time to roll out my newsletter since this month marks my one year anniversary of being a health and lifestyle coach! 

As you know, I have always had an interest in health, nutrition and motivation; and enjoy sharing this knowledge with my friends, colleagues and family. Two years ago, I decided to enroll in a health and nutrition school and it was one of best decisions of my life! I not only learned how to improve my well-being; I learned how to coach and motivate others around food and lifestyle choices so they could live to their fullest potential. I now coach clients with programs that help them reach their health goals, reduce stress and cravings, increase their energy, lose weight, improve their confidence and find balance in their lives.  It’s been an exciting last year!

I would love it if you would take 20 seconds out of your day to sign up for my newsletter!  Go to my website, and scroll down to the right side of the home page to sign up for my newsletter.

My newsletter will be sent out bi-weekly and will contain informative but simple ways to living healthy in body, mind and spirit.  How would your life change if you were in your optimal state of health?

Revive Your Health. Find Your Balance. Transform Your Life.

In Good Health,

Health Coach Autumn

Hey Chocoholic! What’s Causing Your Cravings?

 cupcake 2

by Autumn Pappas, Board Certified Health and Lifestyle Coach

Surveys show nearly 100% of women and 70% of men get cravings; but where are these unpredictable and crazy cravings coming from? Understanding the causes of cravings may help you to get to the bottom of yours. Here are seven causes of cravings and questions to ask yourself next time a craving arises:

  • Am I under-hydrated or over-hydrated? Dehydration as well as excess hydration can manifest as hunger and lead to cravings.
  • Am I craving seasonal foods? Often our bodies crave foods that balance the elements of the season. For example, you may often crave hot and “grounding” foods like potatoes in the winter time and sweet, cold foods like ice cream in the summertime.
  • Is my diet imbalanced? Foods either contain expansive qualities or contractive qualities, and a lack of food in either of these categories can lead to cravings. For example, consuming too much sugar can cause cravings for salty foods.
  • Am I dissatisfied with an area in my life? Am I feeling bored, uninspired, unloved, unhealthy or angry? Food cravings can arise from one’s unmet emotional needs.
  • Am I lacking nutrients?Odd cravings can occur when your body is not properly nourished. Nutrient deficiency can lead to cravings for salty foods, processed foods, caffeine or alcohol.
  • Am I hormonal? Women can experience hormonal cravings due to pregnancy, menopause, menstruation or fluctuating estrogen and testosterone levels.
  • Am I self-sabotaging? Sometimes when things are going great in our lives, we subconsciously sabotage our diets with unhealthy foods. We crave food that throws us off, which ironically creates more cravings to balance ourselves. Low blood sugar can be the culprit of these kinds of cravings.

Ready to take your cravings head on? Here are a few tips: Keep healthier versions of the foods you often crave in your cupboard, fridge or freezer. Stay properly hydrated. Consume a nutrient rich diet with lots of vegetables, fruit, lean protein and healthy grains. Find alternative, healthy ways to get your emotional needs met, such as joining yoga or meeting once a week for coffee and conversation with friends. Lastly, find ways to incorporate more joy into your life.

Conquer Your Cravings!!

Health Coach Autumn (sign up for a free Health Coaching Consultation with me at






Five Ways to Avoid the Holiday OverIndulgence Hangover

dessert buffet

It’s way too easy to get caught up in the festivities and foods of the holiday season these days!.There you are, laughing and reminiscing near the buffet table, mindlessly munching while not paying attention to how many calories you’ve consumed, nor what you’ve even eaten.  Here are a few tips on how you can avoid the post holiday guilt trip:

1.  Eat nutrient dense foods that are low in calories.  Consume healthy but filling dishes  such as veggies with hummus, fruit, bean salads and low-calorie soups.

2. Plan your indulgences.  How many sides will you allow yourself to have with the main entrée? What desserts can you skip trying? Planning out your meal for a celebration ahead of time can help you to stay on track.

3. Bring a healthy dish or two to share.  You can’t control how what others bring and how healthy or not healthy their dishes will be–but you can control what you decide to bring.  Have a few healthy staple recipes on hand that you know how to whip up quickly so that you know no matter what, there will be something healthy for you to eat.

4. Snooze on the booze.  Instead of hitting up the liquor as soon as you get to the party, have 1-2 non-alcoholic drinks to start the event off– water is always a good choice. Then, alternate alcoholic and non-alcoholic drinks the rest of the time.  For instance, follow your glass of red wine up with a drink of carbonated water with lime.

5. Eat Breakfast.  Many of us skip breakfast the morning of Thanksgiving or other holidays because we want to save room for what we will be consuming later in the day.  This is the first step to setting yourself up for failure.  Ditching breakfast can lead to snacking on the high calorie foods later in the day such as cookies, muffins, potato salad, etc.

Have a healthy and happy Easter!

Health Coach Autumn

Even Jennifer Lopez has a health coach!


Jennifer Lopez drinks green juice three times a day.

The ‘On the Floor’ hitmaker – who has five-year-old twins Max and Emme with ex-husband Marc Anthony – is determined to be in great shape when she returns to the ‘American Idol’ judging panel in January and has been working with a health coach to overhaul her eating habits.

A source said: ”She hired a health coach and they worked on using foods and fresh vegetable juices to cleanse her organs.

”She has green juice with kale, parsley and wheat grass three times a day. She’s been eating quinoa and has cut out wheat and all things processed.”

Although Jennifer initially found her new diet plan tough, she has already lost 15lbs and is delighted with the results.

The source added to the National Enquirer magazine: ”She only eats meat that is organic, free range and grass fed and for the first month she cut out all animal products. It wasn’t easy, but she says it’s the best thing she’s done for her body.”

*This article was originally posted on

Be healthy, be happy, be well!

Health Coach Autumn (check me out at