Du Jour: Rosemary Beall, Rosie’s Wellness

Thanksgiving blew your diet, and calorie-rich December looms, but Certified Wellness Coach and Personal Trainer Rosemary Beall says making minor changes can go a long way in the way you feel. “Rather than trying to overhaul your diet all at once, focus on making one small change at a time, such a making half of your grains whole,” says Beall, who launched Rosie’s Wellness this summer. The comprehensive consulting service for healthy living tells clients how to retool pantries, cook healthier meals, navigate grocery stores, begin consistent exercise programs and institute long-term lifestyle changes rather than falling into fad diet traps. If the thought of meeting face-to-face with a trainer sounds intimidating or time-consuming, Beall provides on-line and telephone coaching as well to keep clients on track.

Holiday fetes chock full of cheese logs and bourbon balls don’t make it easy to stay focused on weight management, says Beall, but the trick is twofold. First, don’t let yourself go nuts, and second, exercise. “Since the holidays are typically a busy, stressful time, many people tend to put exercise on the backburner,” says Beall. “However, exercise is a great stress reducer.” Thirty minutes a day is great, but Beall says when that’s unrealistic, break it up into three 10-minute sessions, achieved by tricks like parking farther away from your destination or taking short lunch- or dinnertime walks. rosieswellness.com

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