Learn How To Quickly Bounce Back From Holiday Weight Gain

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This week classes at the gym classes have been very light. It really makes me wonder why? To me the Holiday thing is getting out of hand. Why does it have to last from mid November to January 2nd Who’s says you have to scarf down cakes, candies, cookies, cocktails, and huge portions of holiday […]

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5 Simple Tips To Avoid Holiday Weight Gain

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The holiday season is here. I can already smell the my mom’s pecan pie! We all know this is a busy time for everyone, but the WORST thing you can say is, “I’m waiting for the new year.” Honestly! I hear it every year!  Don’t dig yourself into a hole that you’ll need extra motivation and […]

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3 Holiday Diet Disasters You Need To Be Aware Of

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It’s that time of year! Social events every weekend. Festive parties, late nights, food and desserts everywhere you turn and of course adult beverages. It is the time of year when many of us get off track and DESTROY our DIETS. Alcohol, friends, and keeping late hours were the most potent trio of diet destroyers. Use this […]

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TFW Nutrition Coach offers 10 healthy whole grain options

10 Whole Grains You Should Be Eating

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Grains Whole grains, refined grains. Lately there has been a lot of media coverage about them. So what is a whole grain? What is a refined grain? And which one is better for us. I’ll start with a question, Can you name 4 whole grains? Here is a hint, BREAD with WHEAT FLOUR or OAT […]

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“I Was Tired Of Being Tired” – Kristi’s Transformation Story

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Meet Kristi Kristi can remember lying in bed at night scrutinizing every single thing she ate for the day – beating herself up mentally. She would always make herself a promise that tomorrow would be different. Maybe she’d get up early and go for a walk before work. But that never happened She had no […]

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“I’ve lost huge amounts of FAT & GAINED MUSCLE” – Keith’s Transformation Story

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Meet Keith. He was a guy that struggled with weight fluctuations his entire life. Like so many people he experienced something called “yo-yoing” , constantly up and down with his weight Another issue was actually finding a way to take the weight off and keep it off. At his heaviest Keith weighed about 270 pounds. […]

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5 Vegetables That Pack A Protein Punch

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Last week I was having lunch at a local restaurant with my wife when two young ladies were seated next to us. They both looked healthy and in great shape. I heard them going through the menu trying to decide what to order. I wasn’t eavesdropping. Our tables were basically on top of each other. […]

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TFW Mahopac Student loses weight gets toned and feels lighter after the 8 week transformation

“I Feel LIGHTER and BETTER” – Caron’s Transformation Story

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Meet Caron! She’s a person who has been exercising and eating healthy her entire life. Motivation is not something she has ever struggled with. Her struggle was accountability. In the past she was the only one holding herself accountable, after a while that gets to be difficult. Everyone needs a coach. Caron wanted to be […]

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Four tips to help with nutrition and weight loss

4 Tips To Becoming A Mindful Eater

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As a Certified Nutrition Coach I’ve spent many years studying nutrition. Since opening TFW Mahopac I’ve worked with hundreds of people. People struggle with a lot of different things when it comes to nutrition.  Many people lack motivation to build good eating habits or don’t understand what a healthy plate looks like. But recently I’ve […]

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TFW Mahopac Student loses 35 pounds

“I Love To Workout Now” – AnnMaries Transformation Story

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Meet AnnMarie. Like so many people she struggled with not being able to stay on track with eating right. She would be disciplined for a few good days, but then one bad day and she’d be knocked off track. As for exercise she was easily bored and uninterested which led to her inability to stick […]

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