I have a new hip!

I try to encourage my clients to not overdo the exercise as I did! The results is that I had to stop teaching my Total Body Conditioning classes and learn a new way to control my weight a smarter way, while still not abandoning all exercise; but instead learning also how to exercise sensibly.

Try the EAT MORE, WEIGH LESS the SMART Way…so you do not end up injured like me.

Onward and Upward!


Par Statement – Problem – Action – Results

PAR Statements

                                                                                             Problem – Action – Results

Problem: Company wanted me to help seniors be healthier, more agile, and improve their overall quality of life.

Action: I devised 12 classes in 6 weeks where we met 2xs a week for 1 ½ hours for each session. In the 6 weeks I taught a variety of components to help them achieve a healthier, fitter lifestyle that included:

Joint and ligament stabilization exercises, core training, balance training, isolated muscle toning, hand-eye coordination moves, increase awareness of range of motion exercises (ROM), dynamic moves, symmetrical and asymmetrical movement patterns, concept training on how to obtain fast results in a short amount of time. (Quickness was very limited.) 

We also discussed nutrition and how to balance eating and exercise to produce the ideal maintenance weight.

Results: Participants shared improved quality of life; more vigor, less weight, less depression, improved agility and overall wellness. Other communities have also asked for my specialized knowledge and services. I have also received a request to continue on when the government funding is available again.

Some pictures with clients and partners

Recording of Teleconference

New Year New You Recording of Teleconference

New Year New You! Teleconference class starts 1/3/13 6pm

Hope to see you all there!

Sign up for the 5 week teleconference and get your FREE DVD! ($5.00 shipping only)


Check out this SMART Breakfast :)

1 Granny Apple chopped and cooked (2 minutes in the microwave)

1 oz. cooked oatmeal

2 teaspoons of Pumpkin Pie Spice

3/4 cup Low Fat or Non Fat Almond Milk

Mix together for a yummy delicious breakfast.

Merry belated Christmas and a Happy New Year

My DVD is on sale now at


FREE DVD! ($5.00 shipping)

For signing up to one of my NEW YEAR NEW YOU SMART Teleconferences.

(5 weeks starting on Jan 3rd at 6 p.m. or Jan 5th at 10:30 a.m.)



Why are you starving yourself and working out more?

Most likely you are so influenced into believing you have to eat less and workout more by the media, nutritionists and weight loss coaches! 

I am here to teach you how this is the EXACT OPPOSITE of what you need to do!

What you actually need to do is eat MORE food and WORKOUT less! Sound too good to be true? Well studies show if you drop the fat fast it works and stays off FOREVER!  I show my clients exactly how it can be done and it is actually quite simple once you learn the secrets that I teach you about how fat just loves to hang on and even adds more fat if you do not eat a lot of food if you workout too much and too strenuously!

Please see my programs on my new website soon! Feel free to inquire more in the meantime.  laurawellcoach@gmail.com

I want to help anyone willing to challenge this opposite idea of thinking about wellness!


COOKING BASICS for BUSY PEOPLE – NUTRITIOUS SHOP S.M.A.R.T., COOK S.M.A.R.T., and EAT S.M.A.R.T.  Sign up for me to go with you, plan with you, cook with you, and serve for you. And while you eat, I will clean up the kitchen!

Exercise may lower the number of hot flashes

In general, women who are relatively inactive or are overweight or obese tend to have a risk of increased symptoms of perceived hot flashes, noted Steriani Elavsky, assistant professor of kinesiology at Penn State.

Perceived hot flashes do not always correspond to actual hot flashes. Most previous research analyzed only self-reported hot flashes. This is the first study known to the researchers to look at objective versus subjective hot flashes.

Elavsky and colleagues studied 92 menopausal women for 15 days. The women recruited for this study were different from many earlier menopause studies, said Elavsky. In the past, women in menopause studies were experiencing severe symptoms and seeking help. They were probably not representative of the general population.

“Our sample included women with mild to moderate symptoms and they were recruited for a study of physical activity, not for a study of menopause,” said Elavsky. “We recruited women residing in the community. We used recruitment sources that included a variety of outlets in the community frequented by women, like libraries, fairs, gyms, advertisements in local newspapers, etc.”

The women were 40 to 59 years old, with an average of two children and were not on hormone therapy. During analysis the researchers separated the women into normal weight and overweight/obese categories and higher fit and lower fit categories. These categories were not necessarily mutually exclusive.

The participants wore accelerometers to monitor their physical activity and also wore monitors that measured skin conductance, which varies with the moisture level of the skin. Each participant recorded the individual hot flashes she had throughout the 15-day period on a personal digital assistant.

Through these two methods of recording hot flashes, the researchers found the frequency of objective and subjective hot flashes. Objective hot flashes occurred when the monitor recorded them; subjective hot flashes occurred when the woman reported them. When an objective and a subjective hot flash were recorded within five minutes of each other, it was considered a “true positive” hot flash, the researchers report in the current issue of Menopause.

“Some physiological explanations would suggest that performing physical activity could increase hot flashes because it acutely increases body core temperature,” said Elavsky.

To the contrary, the researchers found that this premise was not true, as on average the women in the study experienced fewer hot flash symptoms after exercising. However, the women who were classified as overweight, having a lower level of fitness or were experiencing more frequent or more intense hot flashes, noticed the smallest reduction in symptoms.

It is not yet known if a woman could use diet and exercise to lose weight and become more fit and therefore experience fewer hot flashes, but it is a possibility worthy of future investigation, noted the researchers.

“For women with mild to moderate hot flashes, there is no reason to avoid physical activity for the fear of making symptoms worse,” said Elavsky. “In fact, physical activity may be helpful, and is certainly the best way to maximize health as women age. Becoming and staying active on a regular basis as part of your lifestyle is the best way to ensure healthy aging and well being, regardless of whether you experience hot flashes or not.”

Also working on this research were Joaquin U. Gonzales, assistant professor of exercise physiology, Texas Tech University; David N. Proctor and Nancy I. Williams, both professors of kinesiology and physiology, Penn State; and Victor W. Henderson, professor of health research and policy and neurology and neurological sciences, Stanford University.

The National Institute of Child Health and Human Development supported this research.