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Nike Giftcard Winner!!

Thank you to everyone who shared and entered in the giveaway. I drew names and the lucky winner is Danielle James! Congrats! If you send your address to, I will ship your gift card to you.

Thank you for all who entered! I appreciate it!

When Should You Change Up Your Workout Routine?

I know in the beginning when you decided to make changes to your lifestyle it was easy to get up or make time for exercise. You were motivated and so exercising was fun and new. Then, over time things started to change. Maybe you don’t get up as often to workout, maybe you decide you need a break from working out, or maybe you just don’t “feel” it anymore. Whatever the reason is, it is most likely your workout needs a change. Something new, something different, something fresh. Here are a few signs for when it is time to add variety and change up your workout.

1. Your workout becomes boring.

Workouts should be challenging and keep you engaged. You should never dread a workout (well, you might dread it because it is going to kick your rear), but you should never dread it because you are bored with it. If you are bored with your routine now, then change it. Add more resistance in weight training, work out in a group class, take a friend walking with you, add more incline into your walks, speed up your walking/jogging pace, or add music to your workout. Sometimes, changes as these are not enough. If you have tried some of these changes and are still bored, then I would recommend trying an entire new activity. Go to a new gym class, try something you have never done, or just do something different. Whatever you do, it shouldn’t bore you-remember to keep it fun!

2. Your workout is not challenging.

Workouts are made to make you sweat and give it all you have. You should feel different after your workout. If you don’t feel challenged in your workout, then try to intensify it. During your workouts, you want to increase your heart rate. If your heart rate is not in it’s target zone, then you are not challenging yourself and you will most likely not see the results you want from your workout routine.

3. You are not seeing the results you want.

Some of the reason while you are working out is because you want to lose weight and or maintain your weight. Some of you may workout because you want to build more muscle or for overall health benefits. However, when you still watch what you eat, stay within your appropriate calorie range, and exercise, but not see the results you want; then it may be time to change up the exercise routine. You are more likely to plateau with your weight when you don’t have variety in your workout. Just like we get bored with things in life, your body get’s bored with the same routine over and over again. Once your body gets used to the same workout it is not a challenged so it stops changing. It stops responding like it used too. So add some new variety to your workout. Try different intensities, ranges, classes, inclines, HIITs, etc. Variety is key to fight through plateaus and get the results you desire.

4. You are weak and tired.

Exercise should make you feel better. You should feel energized after your workouts. If you aren’t and you feel weak, then you are probably overtraining. Take some time to rest and recharge. This is completely normal and happens frequently. Everyone needs a break so make sure you take one. You need to be physically and mentally ready to commit to your new workout when the time is ready. Remember, you should feel good after your workout, not like you need to nap.

If you think any of these apply to you, then you should reevaluate your workout routine and see how you can add variety to it. Workouts should be challenging, hard, and leave you energized. You are working hard to get the results you want so do yourself a favor and change things when they stop working for you. You deserve it.

Challenge You

I had my husband pick a number and the lucky winner for the giveaway is Danielle James! Just send me your address to and I will ship the card to you!

Thank you for those who entered! I appreciate it!!

Giveaway, Giveaway, Giveaway!

I want to thank everyone who has “liked”, shared, and posted about Cohen Nutrition and Fitness. I appreciate it more than you know. So, to say thank you I would love to do a giveaway! Who doesn’t like free stuff?!

So, all you have to do to be entered into this giveaway is share my page either on twitter, facebook, and or other social media. Come back here and comment where you shared it and I will enter you in the giveaway. Also, I get a lot of spam as comments so I have to approve the comments as they come it. So if you are looking for your comment to show up immediately, it won’t be there until I approve it. 🙂

For the giveaway prize, I am giving away a $25 Nike gift card. You can use to help pay for some new, sweet Nikes, clothes, socks….whatever you want!

Thank you again for all the support and love! I appreciate it!


Do YOU Have It In You?

I really enjoy watching other people change their lifestyle. I love it when The Biggest Loser, Extreme Weight Loss Edition, or any other program that showcases those who have changed to a healthier lifestyle is in season. I can’t help but feel inspired. I also feel that way about others who I socialize with everyday. People who surround you may even inspire you.  They may inspire you to lose some weight, become more active, try a new exercise class, try new recipes, etc. It is nice to have people who make you want to try new things and help you reach your goal(s). However, it is not those people who ultimately help you succeed. It. Is. YOU.

YOU have to have the determination, drive, and will power to help yourself. Only so many people can motivate, encourage, and support you. I firmly believe having a support system is crucial in making lifestyle changes, but you and you only can help yourself. Being in the career that I am, I see several people who think they are ready to make a change. They are pumped up about changing their diet, exercise habits, and much more. However, what some of these people don’t know is that losing weight and becoming more active is not short term, you need to be in it for the long haul. You are making a lifestyle change. You are not just losing some weight just to gain it back. You are changing, and hopefully it is for good. I understand change can be scary and frightening, but it can also be rewarding as well.

In order for change to happen, you have to dedicate yourself to it. Know things are not going to always be the same. You have to honestly want it more than anyone else. Becoming “healthier” is a way of life. It takes sacrifice and time. If you are not willing to dedicate yourself and give up sleep/tv time for exercise, begin counting calories, and changing your eating habits, then don’t start. Don’t set yourself up for failure before you have even begun. When you do fail because you were not mentally ready for the change, you become even more resistant to give it another shot. Remember, I discussed in an earlier post; small goals are the key to long term success.

I am not trying to discourage anyone from changing his or her habits; I am just being completely honest. I want to see people succeed and feel better about themselves. If I can help inspire, encourage, motivate, and be a part of their success, then sign me up! I have been able to work with people who go at it 110%. They start off small and then accomplish great things in life. They surpass goals they never thought they could even reach. It’s incredible; but it had nothing to do with me yet everything to do with them and the commitment they made to their self when they began their journey. People can help you and encourage you, but no one can help you if you don’t want to help yourself.

So, do you have what it takes? Are you ready to commit yourself to change?


Having a Bad Day/Week with Your Diet?

We all have them. We get off schedule, get sick, tired, or life just happens. Something comes up and our routine gets changed. Although, having a bad day/days/week is nothing to fret over. I was talking to my sister the other day when she called me to specifically tell me she had three “bad” eating days in a row. I informed her it was okay. Things like this happen. We all end up bad days where we slip up and don’t do as well as we should. I think the most important thing is to always know there will be times where you do have a day/days/weeks where you don’t exercise, stay with in calorie limits, and so forth. It is completely normal. There is no reason to view yourself as a failure or become unmotivated because you slipped up. Everyone has those days…it is just a matter of making the choice of getting back on track or choosing not too.

You always have choices. You can choose to take care of your body or you can choose not too. Everything is up to you. Don’t let obstacles and off days get you discouraged. Just come back and hit it full force. I reminded my sister three days didn’t mean she was going to gain all her weight back. Three days didn’t mean she was a failure. Three days didn’t mean she could never get back on track. She just needed someone to tell her this is normal and remind her all the hard work she has put in will not be undone in three days. Everything would be alright…because it will be.


Sometimes we take a break from exercising or eating certain foods because we get tired of the same thing or get burned out. The key here is to do something different. If you like a challenge and like change, then pick up some new exercise regimens. Go kickboxing, do yoga, try resistance training, biking, hiking, zumba, crossfit, do something, anything! Change up routine and find something you enjoy doing. As for the food part, this takes discipline. I am a firm believer in eating foods that you want; however, you should always use portion control and count your calories. Practicing portion control helps you become aware how many calories you are feeding yourself. Are you eating enough? Too little? Too much? I prefer people not to go on diets, but find a meal plan that works for you. Experiment with new recipes and new foods. One of my favorite recipe sites is Her stuff is incredible. Craig and I cook off her website the majority of the time. She already counts the calories for you and even has the points for weight watchers listed on her recipes. Don’t worry about finding a diet, but start eating foods you want with moderation and discipline.

So what to do when you have had a “bad” day/days/weeks? You pick up and start again. Find a friend or someone you can talk to you. If you do not have anyone, you are more than welcome to talk here or email me. Remember, you are more than likely going to slip up and have some days that are not your best. It’s okay, but don’t let three off days turn into 2 months of off days. You work hard to maintain/change your lifestyle so don’t let it slip away because of a few days. Get back up and get started. Find your motivation and press forward. No one has ever regretted losing weight and becoming fit. Make the choice to step up after some bad days and reach your goals.

Bad Day


The Start of Something New…

Welcome to Cohen Nutrition.  I am working on the site and hopefully it will be completed soon!   Check out the website, and I hope you enjoy it!  I will begin blogging as soon as I can figure all this out!