Rosa Smith-Montanaro

Ignite your goals with boldness

“Whatever you can do, or dream you can, BEGIN IT. Boldness has genius, power and magic in it.” Goethe


Think about your goals this year. Create a powerful phrase that will support it. Such as “I am healthy, strong and consistently maintain my ideal weight of …” You must speak positively about this goal to yourself. Do this throughout the day.

Begin to wonder what you will look like in this healthy body, get curious about it. You will ignite the creative power to make it happen. Let your mind play with this image throughout the day.  
Plan for success, decide which meals and snacks you will have this week. Have them readily available..
Start this year mentally preparing for success. Get your mind in the right place.
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New Year, New Goals

The new year begins with excitement and anticipation. You have good intentions, determined that this time will be different. This optimism could last a day, a week or maybe months. I want this to be your year! Plan on it being your best yet which means you have to prepare for success.
Planning your meals, making a grocery list and preparing your days, week accordingly. You’ll need to find the time for you to make this work. You deserve the time it will require to make your health a priority. You are absolutely worth it!  
Start by journaling, write down your current weight / size and goal weight / size. Determine how committed you are to your goals. This isn’t a race, being healthy takes time and energy.

3 tips to keep your weight in check while celebrating the new year

Never ever, ever feel full. You can get fat eating salad if you are over eating. I never said don’t eat, I only say don’t overeat. Naturally thin people don’t like to feel full, it is so uncomfortable and draining. Eat only enough to satisfy hunger. You will be amazed at how many different foods that you can eat when you only eat enough to satisfy hunger. Your stomach is not big, it is the size of your fist. Just because you want more doesn’t mean you need more. So respect your body and feed it the proper amount of food.  

Stay away from triggers.  If there is a food that you know will cause you to lose control stay away from that food. I have heard naturally thin people say “I could eat that whole box of donuts, that is why I am staying away from them”. They know from experience and learn from it. 

Stay focused. The reason we are celebrating the holidays is not to eat food or buy presents. That can be done anytime you choose. It is to celebrate our faith in a way that brings us closer to our creator. When we stop and allow ourselves to feel this closeness, we are filled with peace. A peace that is rare in this crazy, busy world. My wish for you is to stop and take a moment to feel that peace right now. Feel it today and everyday. It is always available to you. This is a true gift to have gained during the holidays.

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2 post tips that work to reduce the damage of overindulgence

You’ve indulged not it is time for damage control;

Get some exercise. The very next day, get up and take a walk. You have 24 hours to do some damage control. Your body stores glucose in your muscles for energy if you don’t use it then it will be moved and deposited in your fat storage (AKA hips, thighs and stomach). It is much easier to burn it before it is stored for fat. A simple walk or any type of cardio exercise can greatly reverse this process. 

Practice the 80/20 rule. Naturally thin people do not worry about an indulgence. They forget about it and get back on track immediately. As long as you are making 8 out of 10 healthy choices you are a success.

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Enjoy the conversation this holiday

We continue our conversation on tips to keep you trim during this holiday season:

Keep moving and talking. Do not park at the dessert table and talk.  Get up and move around, talk to everyone it will slow down how much you eat. You will feel satisfied before you finished eating. 


Watch your alcohol consumption. This is what can get you into trouble in more ways than one. Avoid drinks made with soda, juice and flavored enhanced. Try dry wine, light beer, clear liquors, alternating with a glass of water. 

Have a game plan. Find out what will be there and know in advance what you might eat. If there is nothing for you then bring a dish to pass. If there will be too much pressure or stress then bring a friend. You are in control of your life and you are in control over food.

Stay tuned for more helpful and effective tips to help you coast through the end of this year without adding a single pound.

Coast through the holiday without tipping the scale

We are continuing our series of tips that have been assisting my readers to enjoy the holiday without tipping the scale.

Fiber up. Taking fiber right before the event will fill you up and will absorb some of the fat in your food as well as slow down the sugar conversion reducing an insulin response.

Practice the 2:1 ratio. Two grains of protein for one gram of carb, this is will keep your blood sugar from going on a roller coaster ride. If you are not sure how many carbs are in the foods you are eating, then cut the bread, pasta, rice and potato in half, add some protein and you will be fine. 

Moderation is the key. Have a little bit of what you like and leave the rest. Remember food is available 24 hours per day 7 days per week. You do not have to eat it all today it really will be available for you tomorrow and at the next event. Don’t feel deprived have a small portion of what you want and let it go. 

I am committed to continue coaching you this year and in 2015. More tips to come! Like me on

My top tips for not gaining weight this holiday

This is the time of year when temptation is everywhere. If you don’t plan ahead, you will consume foods and beverages that you normally don’t indulge in. Set a goal that you will enjoy the holidays without the weight gain. This advice has helped me and my readers through the years.

Hydrate before the event. Drink plenty of water. The brain confused thirst for hunger. Make your water taste refreshing and detox your body. Cut up lemon, cucumbers and fresh mint in a gallon pitcher of filtered water. Let it sit overnight. Sip this delicious water all day.


Protein prior to carbs. Try a protein drink 30 minutes prior to the event to curb cravings and stabilize your blood sugar.

Fiber up. Taking fiber right before the event will fill you up and will absorb some of the fat in your food as well as slow down the sugar conversion reducing an insulin response.

this is the first for our holiday season.
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Time to talk turkey

Low carb, high protein, low fat, low calorie which way is the best way?
There isn’t one answer for everyone. A diet plan will generally work for 25% of the population at any given time. You will have to discover the best plan for your body type. 
Why do I say “discover,” because your body communicates with you. Are you rushing through life, not listening to your body? Slow down, this isn’t a race, take time to experiment with balancing protein, carbs, fat and even calories. Notice how you feel, how stable is your weight? If you are experiencing a consistent weight loss and you have energy then the balance is right for you. This is why I strongly recommend using a food journal. It will be your blueprint for success. If you haven’t done so, begin to use the food journal provided and note your weight and how you feel. Months from now you will be able to look back and determine your recipe for success!

Still not sure where to begin? A simple ratio to lose weight and burn fat that I use is 2:1 eat 2 grams of protein for 1 gram of carbohydrate and you should lose weight. For example, a slice of bread is 15 grams of carbs, then have 28 grams of protein (4 ounces). This has been researched and written about by Stephen Cherniske, MS in the book “The Metabolic Plan.” The book is based on how to create a naturally thin metabolism.

This will not be true for everyone, which is why I want you to use a food journal. Some of you will be able to eat 1 gram of protein to 1 gram of carb and lose weight. And some of you lucky people will be able to eat more carbs than protein and lose weight. But most of you with a “stubborn” metabolism will do best following 2 grams of protein per 1 gram of carb.
I have seen this work for many of my clients.  I don’t recommend counting carbs from vegetables, only starchy carbs (bread, pasta, rice, potatoes, sweets, corn, peas) and high fructose carbs (fruit and juices).

Thanksgiving offers opportunities to balance protein and carbs due to the traditional meal. Choose your carbs wisely. Fruit, stuffing, bread, potatoes and desserts are all considered carbs. Moderation is the key my friend.

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