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No Sweat

How the Simple Science of Motivation Can Bring You a Lifetime of Fitness

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Motivation Innovation for Individuals

Moving Toward HappinessTM Coaching


  • Want to experience greater joy, energy, and meaning?
  • Are you tired of following fads and advice that don’t produce behavioral change?
  • Want to achieve LASTING motivation and move toward authentic happiness and health?

My Moving Toward Happiness™ Coaching Programs have been developed out of almost 20 years of research and direct work with women just like you.

My wellness program clients are smart women who realize that if they don’t nurture their own energy and well-being they have less to give to their loved ones and meaningful work.

My clients are proactive and ready to commit to taking care of themselves WELL FOR THE REST OF THEIR LIVES so they can better enjoy and succeed at what matters most.

My clients are sick and tired of short-term, one-size-fits-all solutions that preach losing weight as the key goal, yet also never deliver solutions that stick.

My clients are women who want an approach to self-care, well-being, and health that understands and treats them as a whole person, including their complex and hectic lifestyles.

My clients develop the key mindset and skills so they KEEP moving toward daily happiness, vitality, and health. They learn to internalize my key mantra:

“What sustains us, we sustain.”


If these ideas resonate with you, I want to work with you! Check out my three wellness programs below.

Essential Steps®: Moving Toward Happiness

Self-Care 2.0TM: It’s Time For You


Essential Steps®: Moving Toward Happiness

Scientific evidence is mounting – showing that moving our bodies changes our brains in ways that lift our mood and well-being.

Dopamine, a chemical in our brain (called a neurotransmitter), is necessary to feel pleasure and happiness.

Scientists know now that moving our bodies is one of the best ways to release dopamine, and generate pleasure in our brains.

Unfortunately, women have been taught an approach to exercise and physical activity that SETS US UP TO FAIL.

Do You Relate to Any of the Following?

“I dread exercising. It feels like a chore or punishment. Over the years I’ve tried every type of gym and workout, but I always lose my motivation and drop out.”

“Every year my doctor tells me to lose weight – and now I’m 30 pounds heavier than I used to be. I don’t know how it happened or how I can stop the weight from continuing to creep up on me.”

“I’ve spent most of my adult life hating my body and struggling to lose weight that just won’t stay off. I don’t want to spend the next half of my life wasting so much energy and money. There has to be a better way.”


Einstein said: “Insanity is doing the same thing over and over again and expecting different results.”

Ever wonder why a smart woman like you has continued to diet and exercise again and again (for 25+ years), without ever getting lasting results?

It’s not your fault! We’ve been taught a system in our society to exercise, diet, and lose weight that SETS US UP TO KEEP FAILING again and again.


The Vicious Cycle of Failure


The Vicious Cycle of Failure starts the behavioral change process out of negativity and a lack of friendliness toward our bodies and selves.  It leads to shame, self-loathing, and deprivation- all of which undermine lasting motivation and sustainable weight loss.

It starts with The Wrong Why, an external reason for change that isn’t compelling and puts pressure on us.


Moving Toward Peace with Your Body and Self

Escaping the Vicious Cycle of Failure is actually quite simple.
To maintain lasting motivation and behavior – the essentials for long-term weight control – we need to initiate behavior change out of a more positive place with our bodies and selves.

An inconvenient truth: Unless you learn how to integrate behaviors like regular physical activity and healthy eating into your life in ways that you will maintain for life you can’t maintain any weight you lose.

Maintaining behavior is the foundation for long-term weight control and maintenance. Would you invest in a house that wasn’t built on a sturdy foundation? I didn’t think so.

Essential Steps will help you build your core foundations to lasting change. It’s based on a program for midlife women that I developed and evaluated, with funding from the National Institutes of Health. Read the published results here.


Want to Move Toward Happiness and Health?

Because Essential Steps® is systematic
, you will learn everything you need to know IN ONLY four weekly coaching sessions (one hour each) plus a workbook. After the four sessions, depending on your needs, we typically schedule two additional brief support sessions spread throughout the year. I coach women just like you by phone and Skype all over the world using my program and workbook.


Self-Care 2.0TM: It’s Time For You

A silent epidemic is affecting millions of women

It endangers our health and well-being. It’s also contagious.

Common symptoms include:

  • Having difficulty saying “no” to others.
  • Responding to requests on auto pilot without reflecting on your own time, energy, and goals.
  • Feeling deep down that your worth is tied to how well you take care of others and get things done.
  • Consistently prioritizing your “to do” list and your loved one’s needs over your needs, sense of well-being, and self-care.
  • Not delegating things to others because no one does it as perfectly as you.
  • Feeling constantly exhausted as you try to keep up, and feeling like you can’t stop.
  • Feeling like you have no control to change these things.

If you checked more than four of the symptoms above you have what I call..


Caretakeritis is an inflammation of the caretaker muscle from overuse

All muscles become inflamed when they are used too much without proper rest.

Caretakeritis is often symptomatic of someone living her life by fulfilling her roles and responsibilities on autopilot, without paying attention to her own happiness, well-being or health. (Note: moms with young kids and/or someone working two jobs to make rent have little control over this.)

Caretakeritis has harsh side effects:

  • Stressful Lives
  • Depression and Anxiety
  • Chronic Illness
  • Insomnia
  • Lack of Happiness or Vitality
  • Irritability with Loved Ones

When we spend all of our time focused on other people and responsibilities without replenishing our energy and tending to our own needs, we simply are less effective everywhere. Self-care isn’t selfish – it’s smart!

Is this how you want to live your life?


For better and for worse, we’ve inherited caretakeritis from watching our mothers and grandmothers and internalizing norms from society. But, it doesn’t have to be this way.

I have helped smart women just like you finally learn how to say “No” to caretakeritis, so they can say “Yes” to their own self-care, health, and daily well-being without the guilt women often feel about taking time away from work and family for their own self-care.

There’s no reason to feel selfish – when we take care of ourselves we have more to give.

It is really possible to become comfortable saying “I deserve to feel good.” This isn’t just about finding time to do things like move more; it’s also about allowing yourself to curl up on the couch with a great book, or fit in a long phone call with an old friend.

My clients learn the necessary skills for maintaining self-care, like what you need to do  before saying “No” to a request. (Do you know what this essential step is?)

I want to help you internalize the concept of “smart self-care,” so you can take yourself off the back burner and stop compromising your long-term happiness and health.  

It’s time for you. Want to claim it?

I work with different types of clients. Some are high-level professionals or business owners who work 24/7. Others are primary caregivers of their families who never stop to care for themselves.

Because Self-Care 2.0 is systematic, you will learn everything you need to know IN ONLY four weekly coaching sessions (one hour each) plus a workbook. After the four sessions, depending on your needs, we schedule two-four additional brief support sessions spread throughout the year. I coach women just like you by phone and Skype all over the world.
How Do I know If These Programs Are Right for Me?

To get more detail about these ideas you can read my free report “The 6 Secrets to Lasting Motivation” by simply clicking on the orange gift above at the top of the page and to the. You’ll also receive my free monthly eNewsletter.

If these ideas resonate with you, feel free to tell your health practitioners, friends, and family about my website.

If you’d like to meet other like-minded women please visit and “like” the Smart Women Don’t Diet community on Facebook. (link: