You know I am a big believer in being “in the moment,” right?

(easy… no. important… yes.)

It’s huge for helping you relieve stress, focus on what’s important, and get the most out of every day. But …

→ I HAVE AN IMPORTANT EXCEPTION.

And it has to do with something I hear EVERY SINGLE YEAR from my clients.

Pretend it’s January 1st.

How are you going to feel if you use the holidays as an excuse to put your health and wellness on the back burner?

And not just on the back burner …. but end up going BACKWARDS?

Did you know that the average person expects to gain SEVEN POUNDS over the holiday season?!

Pretty crazy stat. 

Based on my experience as a coach, I can tell you how you’ll probably feel.

You’ll feel like you’ve lost ground on any progress … you’ll feel tired … more bloated … have more headaches… and, yes, you’ll probably feel regretful.

It’s not a good spot to be in.

The good news is that you can make a few small changes NOW so you don’t end up in the majority of people who let their health and fitness slide.

oh and NO JUDGMENT here… I know t’s NOT easy!

What it’s about is keeping things REALISTIC to keep yourself on track.

Which leads me to a little assignment for you.

Take two minutes right now … and think about how much time you can devote to your self-care through the holidays.

What can you REALISTICALLY commit to? 

• Is it 3 x 30-minute workouts a week?
• An hour of meal prep twice a week?
• Can you commit to getting 7-8 hours of sleep each night?
• Staying hydrated?
• Choosing only your favorite treats (and leaving the rest for someone else)?

Whatever it is, schedule it in your planner and/or make a note of it wherever you see it.

Not only will you likely feel better and maybe have more energy, and sleep better, you just might also ENJOY the holiday season more … hard to believe but true. And I have seen this a lot!

And you’ll also build momentum to kick off 2022 strong, empowered, and in control.

SO … what specific actions are you going to commit to starting THIS WEEK?

And you know what?

Telling someone else makes it more likely that you’ll actually follow through (yup.. accountability helps!)

Head on over to our Facebook Group  and let us know what you plan to do through the holidays. You just never know who you might inspire!

Accountability and support can go a long way toward helping you be CONSISTENT with your healthy habits. So can having a plan that works with your lifestyle. So be sure to reach out if you need any help.

REFERENCE:

www.studyfinds.org/average-american-expects-to-gain-7-pounds-holidays

When all my kids were teenagers, and I still had a little one running amuck, mornings in my house could be EPIC! And by epic, I mean insane!

That’s because some of them were absolute chaos!

(Sorry, kids, for spilling the beans here !)

Everyone was struggling to get out of the house in time for work/school – with no plan or schedule.

At least once a week there would be a “clothing” emergency. There was a daily last-minute struggle to pack lunch, a school bag, and all the rest … as well as some yelling and sometimes even a few tears.

Not to mention fighting over the bathroom/shower. Or doing battle over the supper leftovers and last snack packs!

But back then, we didn’t laugh that much (especially when someone was late for the bus, school, work or wherever else they might be going).

It was a tough way to start the day! Until I finally got it together and started to impose some rules around setting up a morning routine so we could at least take the edge of the chaos. And it HELPED!

This is just ONE REASON I’m a fan of having a morning and evening routine. It can literally set you free from all that chaos!

It could mean the difference between stopping at a fast-food joint on the way to work … and having a freshly blended breakfast smoothie because all the ingredients were ready-to-go.

It could mean the difference between dragging your body “through the motions” … and feeling ENERGIZED to take on your day because you did a few minutes of stretching and movement before your shower.

It could mean the difference between waking up in “reaction” mode … and leading the day with intention and purpose.

It could mean the difference between heading out of the house with everyone screaming at each other and the house a disaster, and leaving having had a healthy breakfast, things in their place, and bidding everyone a nice day.

And it could also mean the difference between falling short on your health and fitness goals … and CRUSHING them.

It took me a while to figure this all out, though. I used to think routines were restrictive and stressful …  but now I know they are just the opposite. In factr, foir me they are a NON-NEGIATIABLE!

Routines that set you free:

1) are simple and

2) are tailored to fit YOUR life and goals.

This leads me to a great mini-assignment for you!

→ What are 1 to 3 small things you can do starting tonight – that take 5 minutes or less, TOPS to make tomorrow morning easier (and maybe even a little healthier)?

IDEAS:

• Lay out your clothes,
• put your workout bag by the door,
• prep your breakfast – or maybe help your children (if you have any in the house) do theirs?
• Cook a little extra at dinner to have leftovers for lunches and get it all packed up while the kitchen is being cleaned uop at dinner time.

Now … tonight, make it happen!

To really ramp this up and make it a habit, do these things right after you eat dinner. That way they’re done and out of the way, and you can enjoy the rest of the evening and get some R&R.

Have an awesome day!

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 creative, productive, and you were positive and optimistic.  

Not to get too woo-woo … but you felt “in sync.”

Chances are, one big reason was that your body was running with its natural rhythm, in other words, following your body’s internal 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’s natural 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:

• Your heart health
• Your metabolism
• Your digestion
• Your skin
• Your body’s ability to repair DNA damage, and
• So much more!

PLUS … disruptions in your body clock (aka circadian rhythm) are linked with obesity, diabetes, and mental health issues.

This month, we are going to focus on ways you can upgrade your daily & nightly routines to feel more “in the flow’ , and get those results you’re working so hard for!

And if you’re not working hard for them YET, it can help you finally find the energy to make them a reality.

Today, we are I going to start with ONE TIP, which 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 cross. It’s made up of thousands of nerve cells that sync your body’s functions and sleep-wake
cycle through hormones and other signals.

One MAJOR thing that affects it is LIGHT.

(A clue we’re meant to sleep at night: we don’t have night vision like most nocturnal animals.)

Light and darkness trigger a LOT of different actions in your hypothalamus.

So … the tip is to GET SOME INTENTIONAL NATURAL LIGHT

during the day! It’s going to start getting harder to this given the colder, grayer months are coming, so best to start creating this habit NOW, so it’s well in place when that time comes.

GO OUTSIDE.

And even better, while you’re out there, go for a 20-30 minute walk …
which is another way to help tune up your body clock.

And this is just the start …

I’ve got great strategies coming your way soon on how to accelerate your results by tapping into the power of your own body.

But for now …

Make it an amazing (and light-filled) day 🙂

REFERENCES:
www.medicalnewstoday.com/articles/319918

www.healthline.com/health/healthy-sleep/circadian-rhythm

Have you ever gone on a trip and found out you’ve been UPGRADED?

Maybe it’s for a flight, car rental, or even your hotel room.

Everything feels like a treat … better seats, better ride, better sleep.

Well … that’s what your body feels like when you UPGRADE your food choices.

When you STOP feeding it ultra-processed food and START giving it food that’s flooded with benefits (more fiber, vitamins, minerals, etc.), your body feels like it got an upgrade!

Basically, it’s all about SWAPPING out things that block you from your results …

and replacing them with foods that move you closer to your goals!

Here are just a few examples of upgrade swaps to try:

Chips → Nuts

Why upgrade? Potato chips contain very little in the way of positive benefits for your results or your health. They’re high in sodium, usually contain unhealthy fats, and their refined carbs can send your blood sugar up.

Meanwhile, nuts contain heart-healthy unsaturated fats, fiber, and micronutrients your body needs.

Fun fact: people who regularly eat nuts are 14% less likely to develop cardiovascular disease and 20% percent less likely to develop coronary heart disease!

TIP: Portion control is everything. One serving of nuts equals about 1 oz., or about ¼ cup (38 grams). Savor each and every bite!

Cookies/Cakes/etc. → Dark chocolate

Why upgrade? You’re swapping out all the unhealthy refined ingredients (sugar, white flour, unhealthy fats) … and you’re replacing it with an ingredient that actually helps you!

The cocoa in chocolate contains flavanols, which (among other things) can help lower your blood pressure and improve how your blood vessels function.

Again, it’s all about moderation – 1 ounce (30 grams) equals 1 serving.

Soda → Herbal Tea

Why upgrade? Most of us already get way too much added sugar.

The American Heart Associates suggests that women get no more than 6 teaspoons of sugar (24 grams) a day, and men, 9 teaspoons (36 grams).

But … get this!!!

A single 12-oz serving of soda contains 7-10 teaspoons of sugar. GROSS.

Not only that, but studies link diet soda to weight gain, diabetes, and heart disease.

Herbal teas are a MUCH better choice. Some (like chamomile) can help you relax, others (like peppermint) can energize you, and some just plain taste great!

Steak → Salmon

Why upgrade? You’re swapping out saturated fats for healthier fats that protect your health.

Steaks, burgers, and hot dogs are all high in saturated fat that can raise your level of LDL (“lousy”) cholesterol that’s linked with heart disease. Of course, moderation and quality is key when consuming red meat. But if you consume a lot of red meat, swapping out a couple of portions a week with :

Fatty fish like salmon, halibut, or albacore tuna are rich in omega-3 fatty acids, which most of us don’t eat enough of. These healthy fats lower how much fat is in your blood and cut back on plaque buildup in your arteries.

Pasta/Rice/Potatoes → Veggies … Especially Green Veggies!

Why upgrade? For starters, most of us don’t eat nearly enough veggies.

If your diet is heavy on starchy carbs (like pasta, rice, or potatoes), one of the easiest ways to get more is to swap out a serving (or 2!) for vegetables.

Starchy carbs contain a lot of calories for how many nutrients they contain. Plus, they can raise your blood sugar.

By swapping in veggies instead, you can boost your micronutrient intake AND reduce inflammation that contributes to disease.

TIP: To add a little more snazz to your veggies, experiment with the recipes in my Tasty Sauces, Marinades & Salad Dressings Recipe eBook! <<

As you can see, upgrading your food choices has nothing to do with deprivation. It’s all about foods that taste great … and have great benefits.

Small changes really can make a big difference in your results, and in your life.

Make it an amazing day,

REFERENCES:

www.hsph.harvard.edu/nutritionsource/healthy-drinks/sugary-drinks/

www.hopkinsmedicine.org/health/wellness-and-prevention/5-hearthealthy-food-swaps

I want to share a story that I am pretty sure you can relate to.

Because it’s about … drumroll …

“What’s for dinner?”

The answer is a never-ending nightly struggle, am I right?!

We make so many decisions every day – and by the time dinner rolls around – it’s like an endless loop trying to figure out what to eat.

Lets take a look a what this kind of struggle can look like:

You are standing in front of the fridge, trying to figure out what to make.

The same way you do almost every single night. (assuming you are not already a planner).

It’s not like you do not have any food on hand. You even go grocery shopping every weekend and stock up on healthy food.

But everything requires work – and time. It involves COOKING.

And honestly, you often feel so tired and stressed out by the whole thing.

And too often just didn’t feel like making anything.

So… you open your phone and order takeout. Even though you know it’s going to set you back on  your goals.

Can you relate?

Being stuck in that cycle is the WORST … because it’s way too easy to click the Uber Eats button on your phone.

Sometimes you’re not even sure you WANT to break out of it because it does make your life a little easier.

But when you look at the big picture…

• You end up consuming WAY more calories than you want,
• There’s likely a lot more sodium (and other unwanted ingredients) in your food,
• And it’s not nearly as nutritious as if you were to make it yourself.

Here are three things you can do to break out of the loop:

1. Get over the blame game with yourself and start analyzing why your “meal prep” isn’t working, and why you are ordering so much delivery.

If you always have good intentions of spending time prepping on the weekends or another more convenient day in the week based on your schedule – figure out why it isn’t happening and what you can do to make it happen.

Once you figure out WHY…

2. Spend time “batch cooking” a couple of evenings during the week instead of on the weekends for example. In other words, figure out what works best for YOU! But you do not have to force yourself to create entire meals, for example.

Instead, I spend about an hour on Mondays and Thursdays pre-cooking ingredients: quinoa, rice, sweet potatoes, proteins, (chicken/turkey burgers/etc), ban salads, and veggies.

This meant I could easily mix-and-match meals for the next few days, for both lunch and dinner.

With the right music or podcast or netflix show playing in the background, I personally  look  forward to doing this!

3. Here’s where the magic happened! You will notice the link between how you feel (and your results) when you eat home-cooked meals vs. delivery a few times a week. I cannot tell you how many times I have heard this from clients who have made this transition. It was a bit challenging at first, but with a little personalized tweaking, it became easy peasy!

You will have more energy, you stomach will feel SO MUCH BETTER, you will sleep better, and even have fewer aches and pains.

Once you feel these positive effects, it will be so much easier to keep up with your batch cooking – AND stay (mostly!) away from the takeout food.

This ultimately will not only keep you on track with your goals, but will also save you some $$$ in the process. And who doesn’t love that!

Upgrading your habits isn’t always easy – but it’s not as hard as you think.

Your results are waiting for you.

If you need help, let’s do this together! Time is going to go by one way or another, and you DESERVE to live your best life.

A few simple tweaks can make all of the difference in the world to help you create and maintain better habits, start noticing changes in your energy, your sleep, and your results,  Book your Discovery Session Today ;                    

Make it an amazing day!