The last small step in this months small Steps to Improve Your Health Series: Snack Smart

The last small step in our series:  Snack Smart!

Over the years snacking has come to have somewhat of a bad rep as most foods in the “snack aisle” are junk.

Snacking smart is the way to go.  When shopping for snacks, stay out of the snack aisle … take a u-turn to the produce section.

We have  focused on smart snacking during this holiday season and I have put together some great alternatives for us.  Pictured above is sliced pear and apple with a mixture of walnuts, almonds and raisins.  We enjoyed this snack after our workout with BlakSteel Fitness on Christmas morning.

Read more The last small step in this months small Steps to Improve Your Health Series: Snack Smart

The Next Small Step to Improve Your Health: Get Your Sleep

The never ending grind, I can sleep when I’m dead mentality is overrated and unhealthy.

Our Facebook timelines have at least 3 posts a week that are based on the individual’s inability to sleep.  Honestly jumping on Facebook to proclaim the inability to sleep is not going to help you sleep.

According to,  technology can trick your brain into thinking that it needs to stay awake. And if you’re surfing the web, seeing something exciting on Facebook, or reading a negative email, those experiences can make it hard to relax and settle into slumber. After spending an entire day surrounded by technology, your mind needs time to unwind.

If you have sleep issue you may want to consider establishing a regular sleep schedule.

This week try going to bed at the same time every night and getting up at the same time every morning.  Establish a schedule that will give you a good 7-9 hours of sleep each night.  It may be hard at first but stick with it.  You may be surprised at how good you feel.

Read more The Next Small Step to Improve Your Health: Get Your Sleep

This week’s small step to improve your health: Preparation

The next small step to improve your health on our list is …


How many times have you  found yourself saying something like this :  Oh shoot I forgot to take care of that AGAIN!  

Do you find yourself frustrated and stressed by this?

We have a small step that will allow you to get more done and reduce your stress level.

Prepare for the next day:  Do not go to bed without a plan for the next day.   Grab a pen and paper and write down a simple plan.   On a sheet of paper write the following:

Read more This week’s small step to improve your health: Preparation

Improve Your Health With a Few Small Steps

Starting this week and over the next several weeks we are going to provide you with a few  small steps to help improve your health.Nutrition Labels

The first small step you can take right away is understanding and reading the nutrition fact labels.

When you have a complete understanding of nutrition fact labels making better food choices will be easier.

Click here to download the What’s On The Nutrition Facts Label Guide.

Explore the guide and discover the wealth of information food nutrition labels contain.

The nutrition fact label found on packaged foods and beverages is your daily tool for making informed food choices  to healthy lifelong eating habits.

Taking the time to learn and fully understand nutrition labels is the first step  in our series.  Be sure to check back next week for small step number two in the series:  Preparation.


The Health Benefits Of Apples

Apples are one of our favorite fruits. They are versatile, portable, inexpensive, and unlike a lot of other fruit, they store well. They also have quite a few surprising health benefits. There’s good reason why we have the saying “An Apple A Day Keeps The Doctor Away”. Let’s look at some of the ways your health can benefit from eating apples regularly.

Apples Can Help You Lose Weight Safely

Apples make for a great snack that will help you lose weight. They are low in calories with only about 90 calories for a medium apple. This humble little fruit is also packed full of fiber and it includes a lot of water. Both of these help you stay fuller longer. Start having one or two apples a day, preferably before your main meals and see if you don’t start to eat less overall and start losing pounds.

Apples Can Lower Your Risk For Heart Disease

The fiber in apples is soluble fiber. This is a great substance that will help lower cholesterol. It works the same way that bowl of oatmeal you have for breakfast per doctor’s orders. In fact, add some chopped apple and snack on another apple in the afternoon for best results.

Apples May Be One Key For Reducing Your Risk For Diabetes and Metabolic Syndrome

People who eat apples on a regular basis, have a lower risk for developing diabetes and metabolic syndrome. Part of that is due to the fact that the fiber in apples keeps us full longer and we’re less likely to gain weight – a major risk factor for both of these medical issues. The other part is phytonutrients that we don’t quite completely understand. Yet, antioxidants and other nutrients in apples seem to have a positive effect on our body and how it processes food.

Apples Boost Your Immune System

Apples are packed with vitamin C which as you know helps boost your immune system and fight off infection. That’s why you’re told to take vitamin C or drink orange juice when you feel a cold coming on. As it turns out, apples are vitamin C power houses. Eat one per day during cold and flu season to give your immune system that extra boost to make it through without getting sick.

Apples Reduce Risks for Certain Cancers (antioxidants and soluble fiber)

Apples may even help you prevent cancer. That’s pretty amazing for one little humble fruit. Apples like many other fresh fruits and vegetables are packed with antioxidants. Those little compounds attach themselves and neutralize cancer causing free radicals. The soluble fiber in apples helps keep your digestive system in order, possibly preventing the dangerous colon cancer.

The Why Behind the Mind Body Soul Health & Fitness Experience Event

Move with Mack along with Networking 360 and the Holistic Referral Network are hosting the Mind Body Soul Health & Fitness on August 26 & 27th at The W Scottsdale Hotel in Old Town Scottsdale, AZ.  Many have asked what made us host this event in the Facebook Live Video below Kirsten shares the “Why” behind the event and it is very close to her heart.  It’s bigger than Move With Mack.  Listen in and learn the true meaning behind the event.


You can purchase your tickets to the event by visiting:

A Special thank you to our Sponsors Gateway Mortgage Scottsdale and Celerion Phoenix for helping us help others.

Why You Try and Fail Time and Again

“A man may fail many times but he isn’t a failure until he begins to blame somebody else.”
John Burroughs

We have found that when people make the decision to lose weight and become fit, they’re usually enthusiastic about their new lifestyle. They begin with a fervor and end the program much too soon because they’ve tried to do too much – too fast.

Going overboard at first may also cause injuries. If you know your muscles aren’t ready for an intensive workout, don’t do it. It will cause more problems than you’ll want to deal with.

Plan for small, incremental fitness changes, such as walking a few minutes per day, a couple of times per week – or swim for fitness so it will be easier on your body. One thing to remember when you begin to plan fitness goals is to be very specific.

Don’t just think “get fit” is going to be enough motivation and information to guide you through the long run. Make small changes and when you’re ready move on. Goals should also be carefully planned.

If you’re worn out in the evening hours from working all day, set a goal to get up earlier in the morning to walk or exercise. If your long term goal is to run in a marathon, you’re going to have to plan carefully so you’re up to the challenge when the time comes.

Short term goals lead to the long term goals you desire, so plan them as carefully as the ones you want to eventually reach. By setting realistic short term goals, you’ll find that if you stay committed and consistent, it won’t seem as difficult or overwhelming as it did at first.

Read more Why You Try and Fail Time and Again

FREE Virtual Fitness Class

We Are Hosting a FREE Virtual Fitness Class

No need to leave the house to get a great workout.

Workout with us from the privacy of your own home.

Join us, it’s as easy as 1,2,3

1.  Grab your water bottle fill it up
2.  Log onto Facebook go to the Move With Mack Facebook Page
3   Workout with us LIVE!

This class is for all fitness levels

When:  Saturday, May 27th
Time:  6:00 am MT/ 9:00 AM ET

The class will be held LIVE on the Move With Mack Facebook Page.

We also have a HUGE ANNOUNCEMENT about the Virtual Fitness Program so be sure to set your alarm, grab your water and workout with us Live!