Welcome to Nutrition in Motion!

"One of the things that really got my attention was her own recovery from adrenal exhaustion, which I had struggled with for years. As a result of my time with her, I feel massively better. The things that strike me most about her are her focus on getting what we need out of the food we eat (and minimizing supplements) and on getting enough rest and (moderate) exercise
(including weights)." - Bob R (2008)

"I lost 9 pounds on the 8 Week Program – I feel great and have more energy. I encourage everyone to work with Joanna.
The plan is easy to follow and uses my food choices as well." – Joe H

"I love the way she breaks it down into the foods I can eat, not just the list I cannot. The choices she gives are great and the
reason behind her program is great. No one could ever get me to drink more water, but Joanna sure did!! And I feel so much
better even after just one session!!" - Pat B

"I recently got routine blood work done …. I am 7 lbs lighter than last summer and my cholesterol is down from 206 to 180!!
I do give all credit to your nutritional course" "Unlike other programs that are designed to lose weight and eat healthy, I continued
to make strides on my own ~ after the class ended. Over and over again I see friends and family gain their weight back after
stopping Weight Watches or LA Weight Loss. Your nutrition course gave me the tools to continue on my own and it
wasn’t a struggle to maintain outside the classroom." -Mary Theresa (February 2006, took 8 Week Boot Camp in October 2005)

"The 8-Week Program taught me how to eat healthy – for a lifetime." - Nancy L

"Whatever you gave me worked! I'm almost back to my old self in terms of energy.... I was dragging all the time and now I make it to work on time and won't be crawling into bed when I get home." - Mark M, May 2008

"i feel as though i have reached healthy-eating zen. i don't even want junk anymore and i am excited about choosing organic
foods and whole grains, and i love knowing when my body's hungry, or when it is tired, and why. i no longer feel hungry
after every meal...i feel so much better...you're the greatest. i can't thank you enough." Dana Smitka Aug 2006

"Believe me, that I have said my 'thank you' prayers to God that I was able to connect with ...you during Sept/Oct. I know that
all of your expertise and great work/patience enabled me to remain healthy throughout this time. That is a very sincere and
honest testimonial, as I was able to make the 'right' choices to keep my body functioning for all that was needed." Gerry D

"I love the way you broke down the process into one behavior at a time. It is like a ‘behave your way to success’ approach."
- Roberta F

"With Joanna's nutritional advice, my daily energy levels improved significantly. My ability to train intensely for triathlons was also enhanced & I lost 10 pounds as an added bonus!" - Jane Z, 2007

"I never thought I could get my energy back so quickly just with a change in food choices! Thank you for giving me back my life
with the right nutrition plan." - Nancy

"With the change in food choices and the addition of some key supplements, my arthritis pain is almost all gone, and my
Prednisone dose is down from 10 mg to less than 4 mg in less than 6 months. The doctor is surprised!" -Anna C

"[The 8 Week Boot Camp] helped me focus on good nutrition/ healthy eating for life instead of a diet" - Arlene S

"I learned so much from [Joanna]. I had no idea there was so much to learn about nutrition. She made it so much easier to
learn" - Mary Theresa F

"Thank you for all your advice on this. If got me thinking how much I never pay attention to what I ate before my long training
runs where I should have. ...This also explains some of the 'bad' races I had where I just bonked. This is very helpful." - Joe S

"You have been a great help. Saturday I did 211 miles with 11,400' of climbing... I felt great, I was climbing at mile 200 like at
mile 10. No spikes in blood sugar.... I actually feel pretty confident that I have a chance to qualify for RAAM." - Doug L (May 2006)

"I signed up for the Ironman Triathlon in July 2005 not knowing how to swim.
Things were not looking good in December when I still had not gotten to the pool.
Luckily I found Joanna who started teaching me how to swim. In March, we
were still working on my 'kick' when I finally told her I had signed up for an
Ironman Triathlon in July. Rather than telling me I was crazy to think I could
swim 2.4 miles by July, she put me on the fast track to IM success.
Thanks to Joanna, I am an Ironman Finisher! (and the swim was the easiest part)"!
Katie finished her inaugural IM swim in 1:42!! - great job Katie! Katie Ka July 2006

"I began triathlons in 2003 with absolutely no swimming background. After a few lessons from a friend and the purchase of a book I self taught myself swim technique. I completed 4 triathlons but dreaded the swim portion with slow times and lack of confidence. I seriously needed a swim coach. When I asked around, more than one person led me in the direction of Joanna. She clearly had the credentials with an accomplished history in triathlons as well as the appropriate swim instructor certificates. She revamped my entire swim stroke, breathing and kick in a few lessons. I now swim faster with significantly more confidence. She is great!!"
"Now the easiest part of the triathlon race is the swim! I feel really comfortable in the water" - Larry B, MD

"[Back in January when I started with Joanna, I hated swimming. I wanted to do triathlons so I knew I needed some lessons. Now several months later, I can honestly say I enjoy the water and swimming. Thanks to Joanna, I can now say I can almost say 'swimming is fun'.]" - Rich C (2005)

"Joanna is a triple threat! Seasoned triathlete, great swim coach and nutrition consultant, she has the experience and personal commitment to insure her clients reach their goals." - Joe T

'You really have a great eye to pick up the nuances of the swim technique." - Ted C

"I can really focus on the pieces of the swim technique to get to the overall proper body position."
"I love the way you put [the swimming] pieces all together gradually. The pieces just fit together nicely!" - Kathy R

"     "Hello, this is Kim. I just wanted to take a minute to let you know that I completed my first triathlon
       Sept 17. ... with your swim coaching, I did better than I thought I would.
       I really appreciate all your help, and I am already looking forward
       to doing it again next year!"   Kim G, October 2006

       Before my lessons with Joanna I felt like I was fighting the water. I could get through my swims, but I
       knew I wasn't an efficient swimmer. Now after her coaching I understand what it means to truly relax in
       the water. My swimming is more effortless, and I can recognize when I'm slipping into old habits and
       focus enough to correct them. And I'm so used to my new way of breathing that it feels completely
       unnatural to breathe the way I used to!!   Kathleen B - feb 2007

"As an amateur triathlete training for a 1/2 Ironman triathlon, I needed help! Joanna dramatically improved my swim technique and helped me find the right "fuel" to use while training and during the race. It was with her guidance that I was able to do the race with confidence and complete one of the greatest accomplishments of my life!" - Joe T

First and foremost, you taught me how to eat. I never realized how little I knew, so this was a major eye-opener for me. I actually eat more food now than I did before. You taught me about balancing my meals and what foods were better than others. I also discovered that you can make mistakes and still be successful. Another amazing thing is that I was never hungry following your plan!! ...Thank you for everything!! " Dave G - May 2007

                                                      Case Studies - Nutrition:

      Don: complaint – poor sleeping, fatigue, general malaise; doctor tested for overactive thyroid
            o       Supplements to cleanse the liver, help support adrenals, which in turn will help thyroid repair
            o       Whole grains instead of simple flour products. Add fruits and vegetables.
            o       Omit processed foods
            o       After 2 weeks, he felt wonderful and now after 6 weeks, is back to training and feeling healthy. People at
                     gym are commenting on how good he looks.

Brigid: complaint: overweight, tired, stressed, not sure how to eat healthy
o       Gradual change in eating patterns to incorporate more real foods, fruits and vegetables and less fast food and
         processed foods. Added some supplements.
o       Gradually color came back to skin, less breakouts, less PMS issues, can no longer tolerate fast foods (bad
         reactions now that is healthy), losing weight
o       Learning how to eat out in restaurants and still choose healthy options

Robin: complaint: extreme fatigue, cannot eat any less and lose weight, wants to lose weight and is exercising
o       Minimize stress, supplements to support adrenals, endocrine system, digestive tract, eat smaller meals
         throughout the day to boost metabolism + energy
o       Has lost weight, sleeps thru the night without supplements, has energy throughout the day without afternoon
         lull, can get up in the morning and can enjoy everyday functions, deals better with stress

Toby: complaint: wants to eat better while training, lose weight, sinus issues
o Eliminate dairy, artificial sweeteners, include more fruits and vegetables
o Energy is higher, no sinus issues after 3 weeks, no surgery required

      Chris: complaint: gained weight, excessive mood swings and wants to stop medication, picky eater
            o       Put on a balanced meal plan - energy levels were elevated - no more mood swings (stopped medication in 1
                     week)
            o       Workout sessions are stronger - more stamina, energy and better recovery
            o       Lost 12 pounds in 4 weeks


T: 215-272-6774		Nutrition Testimonials "One of the things that really got my attention was her own recovery from adrenal exhaustion, which I had struggled with for years. As a result of my time with her, I feel massively better. The things that strike me most about her are her focus on getting what we need out of the food we eat (and minimizing supplements) and on getting enough rest and (moderate) exercise (including weights)." - Bob R (2008) "I lost 9 pounds on the 8 Week Program – I feel great and have more energy. I encourage everyone to work with Joanna. The plan is easy to follow and uses my food choices as well." – Joe H "I love the way she breaks it down into the foods I can eat, not just the list I cannot. The choices she gives are great and the reason behind her program is great. No one could ever get me to drink more water, but Joanna sure did!! And I feel so much better even after just one session!!" - Pat B "I recently got routine blood work done …. I am 7 lbs lighter than last summer and my cholesterol is down from 206 to 180!! I do give all credit to your nutritional course" "Unlike other programs that are designed to lose weight and eat healthy, I continued to make strides on my own ~ after the class ended. Over and over again I see friends and family gain their weight back after stopping Weight Watches or LA Weight Loss. Your nutrition course gave me the tools to continue on my own and it wasn’t a struggle to maintain outside the classroom." -Mary Theresa (February 2006, took 8 Week Boot Camp in October 2005) "The 8-Week Program taught me how to eat healthy – for a lifetime." - Nancy L "Whatever you gave me worked! I'm almost back to my old self in terms of energy.... I was dragging all the time and now I make it to work on time and won't be crawling into bed when I get home." - Mark M, May 2008 "i feel as though i have reached healthy-eating zen. i don't even want junk anymore and i am excited about choosing organic foods and whole grains, and i love knowing when my body's hungry, or when it is tired, and why. i no longer feel hungry after every meal...i feel so much better...you're the greatest. i can't thank you enough." Dana Smitka Aug 2006 "Believe me, that I have said my 'thank you' prayers to God that I was able to connect with ...you during Sept/Oct. I know that all of your expertise and great work/patience enabled me to remain healthy throughout this time. That is a very sincere and honest testimonial, as I was able to make the 'right' choices to keep my body functioning for all that was needed." Gerry D "I love the way you broke down the process into one behavior at a time. It is like a ‘behave your way to success’ approach." - Roberta F "With Joanna's nutritional advice, my daily energy levels improved significantly. My ability to train intensely for triathlons was also enhanced & I lost 10 pounds as an added bonus!" - Jane Z, 2007 "I never thought I could get my energy back so quickly just with a change in food choices! Thank you for giving me back my life with the right nutrition plan." - Nancy "You always know what is right for me." - Robin S "With the change in food choices and the addition of some key supplements, my arthritis pain is almost all gone, and my Prednisone dose is down from 10 mg to less than 4 mg in less than 6 months. The doctor is surprised!" -Anna C "[The 8 Week Boot Camp] helped me focus on good nutrition/ healthy eating for life instead of a diet" - Arlene S "I learned so much from [Joanna]. I had no idea there was so much to learn about nutrition. She made it so much easier to learn" - Mary Theresa F "Thank you for all your advice on this. If got me thinking how much I never pay attention to what I ate before my long training runs where I should have. ...This also explains some of the 'bad' races I had where I just bonked. This is very helpful." - Joe S "You have been a great help. Saturday I did 211 miles with 11,400' of climbing... I felt great, I was climbing at mile 200 like at mile 10. No spikes in blood sugar.... I actually feel pretty confident that I have a chance to qualify for RAAM." - Doug L (May 2006) Swimming and Triathlon Testimonials I am an avid runner but started having major issues with my IT band. I knew that cross training was what I needed to do. I had always wanted to do triathlons but I “couldn’t swim”. Although I could run a half marathon, I couldn’t complete 2 laps in the pool. I started working with Joanna in June [2007]. I quickly found out that it wasn’t that I couldn’t swim, I was just doing it wrong! Her approach to teaching swimming was amazing. She taught me first how to breathe correctly which made all the difference in the world. She then broke down the rest of the lessons into simple steps. Within 4 weeks, I could swim 100 laps. In August I completed my first triathlon. (With great tips from Joanna) The swim was not a problem at all. Now I’m hooked. I love triathlons.... Thank you, Joanna! Anne DiPasquale 2008 "I signed up for the Ironman Triathlon in July 2005 not knowing how to swim. Things were not looking good in December when I still had not gotten to the pool. Luckily I found Joanna who started teaching me how to swim. In March, we were still working on my 'kick' when I finally told her I had signed up for an Ironman Triathlon in July. Rather than telling me I was crazy to think I could swim 2.4 miles by July, she put me on the fast track to IM success. Thanks to Joanna, I am an Ironman Finisher! (and the swim was the easiest part)"! Katie finished her inaugural IM swim in 1:42!! - great job Katie! Katie Ka July 2006 I have been coaching Art since the end of last year when he completed his first triathlon season (at the age of 61!). I had been recommended to him by several people, so he decided to 'give me a try'. Our personalities meshed well and I am happy to report that his first half Ironman swim (1.2 miles in 'black swamp water', Devilman May 7, 2006) of this season was 25 minutes faster than his last half Ironman swim in September of 2005 (1.2 miles is now in 44 minutes rather than 1:05 ) and that was with swimming into a buoy (sun glare). He "felt so comfortable, [his] heart rate monitor actually beeped because it was too low"! - coach joanna (2006) "...I improve each time I go. Thanks to you!!!" - Mary Theresa F "At age 51, I decided to finally accomplish a goal of learning how to swim. Over the years, I have participated in group swim lessons and walked away discouraged. This time is different. Joanna teaches a method of relaxing with the water and breathing that gave me the confidence I needed to swim. She is patient, includes demonstrations throughout the session that are illustrative and easy to follow. She provides an environment where I can learn at my own pace but at the same time accomplish my goal. After 4 hours of swim coaching, I actually swam a lap! Joanna is an exceptional swim coach with rare instructional talent!..." Sandi W (May 2006) "Before I came to Joanna, my Olympic distance swim time was around 40 minutes for the mile. After a few lessons, she improved my stroke, my breathing and taught me to relax in the water. I just completed the St. Anthony's Triathlon in Florida and swam the mile in 32 minutes with 2 to 4 ft. swells/ waves. She really has given me the confidence I needed to get thru the swim in the triathlon." George M (2006) "I began triathlons in 2003 with absolutely no swimming background. After a few lessons from a friend and the purchase of a book I self taught myself swim technique. I completed 4 triathlons but dreaded the swim portion with slow times and lack of confidence. I seriously needed a swim coach. When I asked around, more than one person led me in the direction of Joanna. She clearly had the credentials with an accomplished history in triathlons as well as the appropriate swim instructor certificates. She revamped my entire swim stroke, breathing and kick in a few lessons. I now swim faster with significantly more confidence. She is great!!" "Now the easiest part of the triathlon race is the swim! I feel really comfortable in the water" - Larry B, MD "[Back in January when I started with Joanna, I hated swimming. I wanted to do triathlons so I knew I needed some lessons. Now several months later, I can honestly say I enjoy the water and swimming. Thanks to Joanna, I can now say I can almost say 'swimming is fun'.]" - Rich C (2005) "Joanna is a triple threat! Seasoned triathlete, great swim coach and nutrition consultant, she has the experience and personal commitment to insure her clients reach their goals." - Joe T 'You really have a great eye to pick up the nuances of the swim technique." - Ted C "I can really focus on the pieces of the swim technique to get to the overall proper body position." "I love the way you put [the swimming] pieces all together gradually. The pieces just fit together nicely!" - Kathy R " "Hello, this is Kim. I just wanted to take a minute to let you know that I completed my first triathlon Sept 17. ... with your swim coaching, I did better than I thought I would. I really appreciate all your help, and I am already looking forward to doing it again next year!" Kim G, October 2006 Before my lessons with Joanna I felt like I was fighting the water. I could get through my swims, but I knew I wasn't an efficient swimmer. Now after her coaching I understand what it means to truly relax in the water. My swimming is more effortless, and I can recognize when I'm slipping into old habits and focus enough to correct them. And I'm so used to my new way of breathing that it feels completely unnatural to breathe the way I used to!! Kathleen B - feb 2007 "As an amateur triathlete training for a 1/2 Ironman triathlon, I needed help! Joanna dramatically improved my swim technique and helped me find the right "fuel" to use while training and during the race. It was with her guidance that I was able to do the race with confidence and complete one of the greatest accomplishments of my life!" - Joe T "As an athlete, every extra pound I carry, can add time in a race. So, it was with this in mind that I decided to work with you. I established a goal of losing 20 pounds during the year. In four months of working with you, I've lost 17 pounds already!! First and foremost, you taught me how to eat. I never realized how little I knew, so this was a major eye-opener for me. I actually eat more food now than I did before. You taught me about balancing my meals and what foods were better than others. I also discovered that you can make mistakes and still be successful. Another amazing thing is that I was never hungry following your plan!! ...Thank you for everything!! " Dave G - May 2007 Case Studies - Nutrition: Don: complaint – poor sleeping, fatigue, general malaise; doctor tested for overactive thyroid o Supplements to cleanse the liver, help support adrenals, which in turn will help thyroid repair o Whole grains instead of simple flour products. Add fruits and vegetables. o Omit processed foods o After 2 weeks, he felt wonderful and now after 6 weeks, is back to training and feeling healthy. People at gym are commenting on how good he looks. Brigid: complaint: overweight, tired, stressed, not sure how to eat healthy o Gradual change in eating patterns to incorporate more real foods, fruits and vegetables and less fast food and processed foods. Added some supplements. o Gradually color came back to skin, less breakouts, less PMS issues, can no longer tolerate fast foods (bad reactions now that is healthy), losing weight o Learning how to eat out in restaurants and still choose healthy options Robin: complaint: extreme fatigue, cannot eat any less and lose weight, wants to lose weight and is exercising o Minimize stress, supplements to support adrenals, endocrine system, digestive tract, eat smaller meals throughout the day to boost metabolism + energy o Has lost weight, sleeps thru the night without supplements, has energy throughout the day without afternoon lull, can get up in the morning and can enjoy everyday functions, deals better with stress Toby: complaint: wants to eat better while training, lose weight, sinus issues o Eliminate dairy, artificial sweeteners, include more fruits and vegetables o Energy is higher, no sinus issues after 3 weeks, no surgery required Chris: complaint: gained weight, excessive mood swings and wants to stop medication, picky eater o Put on a balanced meal plan - energy levels were elevated - no more mood swings (stopped medication in 1 week) o Workout sessions are stronger - more stamina, energy and better recovery o Lost 12 pounds in 4 weeks
		Tony: complaint: extra weight, asthma, sinus congestion, allergies and IBS (Irritable Bowel Syndrome) o Eliminated diary which seemed to be the cause of most of the symptoms, including the IBS o Started on a balanced meal plan to help alleviate cravings for sugar and chocolate (which would aggravate IBS symptoms) o Alleviated the asthma, allergies and sinus congestion within 2-3 weeks; IBS also eliminated o Lost 13 pounds in less than 3 months. Gerry: complaint: extra weight, fatigue, over-tired, stressed, trouble sleeping thru the night and having energy thru the day o Started on a adrenal support regiment - whole grains, limiting or eliminating caffeine, eliminate sugar, processed flour products and including plenty of fresh vegetables, small meals thru the day and de-stressing techniques o Within several weeks, energy levels started to return and the need for caffeine in the afternoon subsided. Better able to handle new stresses. After a few months, the sleep patterns improved and sleeping thru the night and finally feeling rested upon waking. o Returning to normal activities including exercise more frequently and out with friends socially - something that had to be eliminated due to the extreme fatigue. o Positive outlook, self-acceptance and energy levels have returned. Life is again 'great'. Results achieved by clients: ~ Lost 12 pounds in one month ~ Eliminated allergy symptoms of sneezing, wheezing, itchy eyes, stuffy head ~ Alleviated the headaches and migraine headaches ~ Alleviated common IBS (irritable bowel syndrome) symptoms within 2 months ~ Minimized or eliminated chronic pain including arthritis related pain. Helped client drop Prednisone dose from 10 mg down to 3.5 mg in less than 6 months. Life is now without pain :) ~ Eliminated PMS symptoms - bloating, tenderness, moodiness - in 2 months ~ Helped clients regain energy with no more afternoon sugar cravings or need for caffeinated beverages. (and NO evening grazing) ~ Helped clients sleep better and thru the night ~ Helped athletes perform better thru better recovery eating - posted best marathon and triathlon times! (and no cramping !!)