ARTICLES

General

3 Keys of Sticking to Healthy Habits

I’m going to share something really important that just might change how you look at your health & fitness. It’s a mindset trick that will make it EASIER for you to: 1. Stick with the basics, 2. Avoid feeling overwhelmed, and 3. Take off some of the pressure you might feel about all things you think you “should” be doing. Think back to the last time you had to teach someone something. Maybe it was a new person at work … maybe it was teaching a kid to tie (or Velcro) their shoes … or maybe it was in an actual classroom. How did you do it? I’m guessing you didn’t overwhelm your student with EVERYTHING at once – or expect them to do it exactly right on their first (or second or third) try. You probably started with the basics … at the very beginning … and then when they understood them, you added more info or actions. Your healthy lifestyle habits are no different. EXCEPT that we expect ourselves to be able to jump right into the deep end and do ALL the things from Day One. (And do them perfectly.) Not exactly a recipe for success –

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Emotional Health

How to Dissolve Fear and Anxiety

Imagine you’re lying alone in bed when something hairy crawls across your arm. You immediately think SPIDER! and trigger your fear response. Your heart rate goes up, you jump out of bed and turn on the light to find out what just crawled over you. This fear response was triggered by intricate communication pathways between your senses (touch/feeling in this case), your nervous system, and your hormonal system. These communication pathways are the same pathways that go haywire when we are diagnosed with anxiety spectrum disorders like generalized anxiety disorder (GAD), obsessive compulsive disorder (OCD), social anxiety disorder, and post-traumatic stress syndrome (PTSD). The Role of the Amygdala in Fear and Anxiety So what exactly is going on? Well, this is where your limbic system comes in. The limbic system is made up of several areas in the brain whose main purpose is to keep us safe and alive. Within the limbic system, you’ll find the amygdala, which is an almond-shaped set of neurons located in the temporal lobes near your temples. The amygdala’s job is to process emotions such as anger, fear, and sadness. It also helps to store memories of events and the emotions associated with them. This

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General

5 Ways to Break a Sweat in 10 Minutes

Maybe you’ve heard this saying: “You are only one workout away from a GOOD MOOD.” It’s SO TRUE – a workout can rev up your body’s feel-good hormones, give you a mental break, and shift your focus. Which makes it a great way to turn your day around! If you’re having an “off” day in one area, taking ONE GOOD-FOR-YOU ACTION can turn it around into an “on” (or at least better) day. A quick workout is one of the fastest ways to help with that – in just a few short minutes. Here are 5 quick ways to get your heart pumping in just 10 minutes! 10-Minute Feel-Good Workouts: As you can see, you don’t need any special equipment – you just need some focus, good music, and boom! You can turn your day (& mood) around. We are here to help you meet all of your health and wellness goals! If you’re ready to take the next step toward dropping those unhealthy extra pounds, be sure to check out our Slim Smart & Sexy Program. Not only will you lose weight and gain energy, you’ll have a proven roadmap to guide you every step of the way, with motivation,

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Lemony Hearts of Palm Salad 🥗

I have a simple and refreshing recipe featuring this week’s food of the week, Heart of Palm! This salad has a peppery flavor that pairs well with grilled chicken or fish. Soaking the onions first gets rid of some of their bite. ✅TIP: If someone in your home isn’t a fan of arugula, look for a spinach/arugula blend or use a milder leafy green. 🍋Lemony Hearts of Palm Salad 🍋 (serves 4) Place the red onion in a mixing bowl and cover with cold water. Let sit for 5 minutes. Drain the water. While it’s soaking, whisk together the lemon juice and olive oil, and season with salt & pepper to taste. Set aside. When the onion has been drained, add the hearts of palm, celery, and chopped parsley. Pour the lemon & oil mixture over it and gently toss. Place the arugula on a serving platter and pour the hearts of palm mixture over it (including any extra dressing). Toss well and season (if necessary) with more salt & pepper. Sprinkle with pepitas and optional grated cheese. Serve and enjoy!

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General

How To Get More Protein on a Plant-Based Diet

There are two important words when it comes to your meals and nutrition: variety and planning! But these words are even MORE important if you eat a plant-based (aka vegan) diet. That’s why today I’m going to lay out a few basic tips to help you get more out of the plant-based protein you eat. Because when you eat a plant-based diet … Not only do you have to make sure you eat foods that add up to enough protein for your needs (along with vitamin B12, iron, omega-3 fatty acids, and other micronutrients hard to find in plant foods) … You have to add a little extra because most plant proteins aren’t as easy for your body to use. This is because most plant proteins are “incomplete.” This means they don’t have all the essential amino acids to form a complete protein for your body to use. Here are a few strategies to help you maximize your protein intake when you’re eating a plant-based diet: 1. Eat plant-based foods that ARE complete proteins. The good news is that there are more of these available than ever at your grocery store. Foods like: Adding these to your rotation of foods can help boost

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General

Is Inflammation Wearing You Down?

More and more people have been calling me lately to tell me how foggy and fatigued they are feeling. They are gaining weight, feeling sluggish, and feeling discombobulated by the lack of routine during the quarantine. Many are chalking it up to feeling isolated and depressed due to the pandemic. Of course, isolation and lack of a normal routine can have huge influences on your health and other more root cause gut issues can play a role too. Many times the symptoms are masked with medications and the root causes are never addressed. Let’s talk a little bit about how things can fall apart in the gut and what we can do about it. Leaky Gut Syndrome and Cellular Inflammation The most important thing about having healthy meals isn’t trying to eat as little as possible or necessarily restricting food groups, but aiming for balance. Having an even balance between lean protein, complex carbohydrates, and produce in the form of vegetables or fruits can be key. This might mean having dinner with salmon, brown rice, and broccoli, or lunch of a big salad bowl of sweet potato, organic chicken, leafy greens and your favorite fruits. You can get as simple

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Emotional Health

How To Get Your Body Back “In the Flow”

Have you ever gone through a time in your life when you felt “in the flow”? Wasn’t it GREAT? You had a TON of energy, your sleep was on track, you felt productive, and you were positive and optimistic. Not to get woo-woo … but you felt “in sync.” Chances are, one big reason was that your body was running in its natural rhythm – basically, following your body clock. And it turns out there’s nothing woo-woo about it. I have a quick and powerful tip to get back to that feeling if you’ve lost it. But first, it’s important to remember that our bodies CRAVE routine. Especially healthy routines! When you’re NOT following your body clock, you can feel fuzzy, unfocused, and tired. You can also feel hungry … even when you’re not. Over the long run, it can spell disaster for your health. It can affect: PLUS … disruptions in your body clock (aka circadian rhythm) are linked with obesity, diabetes, and mental health issues. I want to start with ONE TIP that can go a long way toward helping your body clock get into sync. Your body’s “clock” is actually located in your brain’s hypothalamus, right above where the nerves of your eyes

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General

5 Morning Routine “Musts”

Did you have a great morning today? If you did, it probably wasn’t by accident. You either: What you do in the morning can set the tone for the ENTIRE day. It’s kind of like the domino effect. And it’s not just the “day” that gets set up for success …. it actually creates the foundation for reaching your goals and living the life you are MEANT to live. This is why having some kind of morning routine is important – even if it just takes 2-3 minutes a day. When you boil it all down, there are 5 important things you want to think about. Your morning routine should: 1. Support your goals. Your morning routine should align with what’s important to you and what you’re working towards. 2. Help you feel ENERGIZED! Your choices should GIVE you energy so you’re ready to take on your day. 3. Create FOCUS + INTENTION. When you wake up in the morning, you have a choice about how you’re going to spend your day. Creating an intention/focus each day is important so you can be PROactive and live each day with purpose. 4. Elevate your MINDSET. Your morning routine should put you into a positive state of mind.

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Nutrition and Healthy Eating

What to Eat Before Your Workout

You work hard – and fueling your body the RIGHT way will make sure you maximize all of that work to get the best possible results. I’m going to break it down into three easy steps: 1. WHEN TO EAT: To get the ultimate results from your workouts, you need to be intentional about your nutrition. That means eating between 2 to 3 hours before your workout. But that being said … if you get up early in the morning to workout, you probably don’t have that long of a window. If at all possible, eat a small snack 45-60 minutes before your workout. TIP 1: The shorter the window of time before your workout, the smaller your meal should be to avoid upsetting your stomach. TIP 2: Liquid foods (like a shake or smoothie) also have a faster transit time through your stomach, so they can be a good choice. Bonus FAQ: What about fasted workouts first thing in the morning? It’s true, some studies show you can burn more fat if you work out on an empty stomach, but studies into whether that translates into actual weight loss show mixed results. But if your goal is to 1) add muscle or 2) train

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