Promises, Promises

Self-care is essential for our overall well-being, yet it often falls to the bottom of our to-do list. We are constantly bombarded with distractions, and it can be challenging to find the time and energy to take care of ourselves. That's why it's essential to schedule "sacred appointments" with ourselves, dedicated time for activities that nourish our mind, body, and soul. But what exactly is a sacred appointment? And why are they so important?

A sacred appointment is a dedicated time for you to engage in activities that are meaningful to you. It could be a yoga class, a walk to clear your mind, time to meditate, a call with your coach, or any other activity that you find nourishing. The key is that it's an appointment that you make with yourself, and it's one that you don't break.

One of the most significant benefits of keeping your sacred appointments is that it helps you prioritize your well-being. When you make time for yourself, you are making a conscious decision to take care...

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Accountability Rules All

Soooo… I want to chat with you about something that's been on my mind lately- accountability and weight loss. We all know how hard it can be to stay on track with our goals, especially when it comes to our health and fitness. But, I've learned that having someone to hold you accountable can make all the difference in the world.

Let me tell you, joining a group fitness class was a game-changer for me. Not only do I need the accountability of the instructor, but I also love the support of the other members in the class. It's so much easier to stay motivated when you have people cheering you on and pushing you to do your best.

And, have I ever told you about how working with a personal trainer was a total lifesaver? My trainer helped me create a workout plan tailored to my needs and goals. He also made sure I used proper form and technique, which helped me avoid injury and see better results. Plus, he kept me accountable by checking my progress and giving me feedback on...

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How Gluten-Free Should You Be?

bran germ gluten-free wheat Jan 13, 2023

OK - So we hear alllllll the time about why we should be gluten-free... But, do you know why? I do - so here you go:

One of the main reasons for the popularity of gluten-free diets is the over-processing of wheat. In order to make wheat products more convenient and shelf-stable, many manufacturers remove the bran and germ from the grain, leaving only the endosperm. This process, known as milling, strips the wheat of many of its nutrients and fiber, making it less healthy and less satisfying. 

Additionally, many wheat products are heavily processed and contain added sugars, preservatives, and other artificial ingredients that can be detrimental to health. This has led many people to seek out healthier alternatives to traditional wheat products.

A gluten-free diet, on the other hand, focuses on whole, unprocessed foods that are naturally gluten-free, such as fruits, vegetables, nuts, seeds, and legumes. These foods are rich in nutrients, fiber, and antioxidants, and can help to...

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I Fully Cheated This Week...

So, I have to admit, I cheated on my food prep this week. And you know what? It was kind of a game-changer for me.  Yes, I am still recovering from the holidays a bit.

I usually pride myself on making everything from scratch, from sauces to spice blends. But let's be real, sometimes life gets busy and I just don't take the time or energy to spend hours in the kitchen. Aaaand, that's where store-bought sauce hacks come in.

Let me tell you about a few of my favorites...

I discovered Omsom starters, which are these packs of starter sauces that make it super easy to create authentic Asian dishes at home. I was a little skeptical at first, but man, the results were impressive. I used the Korean Spicy Bulgogi starter to make a delicious and flavorful chicken bulgogi in just a few minutes. All I had to do was marinate the organic chicken thighs for at least 15 minutes in the sauce and sauté for about ten minutes. The end result was this spicy and savory bulgogi that tasted...

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Happy New Year

Uncategorized Jan 02, 2023

Happy New Year! As we ring in the new year, many of us are thinking about resolutions and goals for the coming year. When it comes to health, there are a few key resolutions that can make a big difference in your overall well-being.

First, consider resolving to eat a healthier diet. This doesn't necessarily mean going on a strict diet or cutting out all of your favorite foods but rather making an effort to incorporate more whole, unprocessed foods into your meals and snacks. This could mean adding more fruits and vegetables to your meals, choosing whole grains over refined ones, and opting for lean protein sources like chicken and fish. Eating a healthy diet can help you maintain a healthy weight, improve your energy levels, and reduce your risk of chronic diseases like heart disease and diabetes.

Another great health resolution is to move more. Exercise is crucial for maintaining good physical and mental health, and it doesn't have to be complicated or time-consuming. Simply making...

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Give Yourself a Present This Holiday Season

holiday stress self-care Dec 23, 2022

The holiday season can be a stressful time for many people. With all the added responsibilities and events, it's easy to become overwhelmed. 

Here are some examples of healthy ways to prioritize yourself during the holidays:

  1. Make time for self-care: Take a few minutes each day to do something that makes you feel relaxed and refreshed, such as taking a warm bath, meditating, or doing some gentle stretching.
  2. Set boundaries: It's okay to say no to things that don't align with your values or that you don't have the time or energy for. Don't feel obligated to attend every holiday party or event.
  3. Practice gratitude: Take a moment each day to reflect on the things you're grateful for. This can help you stay positive and focused on the things that matter most.
  4. Get enough sleep: Make sure to get enough rest during the holidays so that you're well-rested and able to enjoy the season.
  5. Eat well: Don't let the holiday treats and indulgences derail your healthy eating habits. Try to...
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Fatty Fish

Uncategorized Dec 16, 2022

Inflammation is the body's natural response to injury or infection. It is a crucial part of the immune system, as it helps to protect the body by eliminating harmful substances and promoting healing. However, chronic inflammation can be harmful and is linked to a range of diseases, including heart disease, cancer, and diabetes.

There are many factors that can contribute to inflammation, including genetics, stress, and environmental toxins. However, one significant contributor to chronic inflammation is the food we eat. Certain foods can promote inflammation in the body, while others can help to reduce it.

Some foods that are known to promote inflammation include refined sugars, processed meats, and trans fats. These foods can cause the body to produce pro-inflammatory chemicals, which can lead to chronic inflammation. On the other hand, foods that are rich in antioxidants and anti-inflammatory compounds can help to reduce inflammation in the body. These include fruits, vegetables,...

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Where Do You Want To Go?

90-day program Oct 24, 2020

When you think about your health...

Let's get real for a minute here! When you think about your body... what do would you like it to look like in 6 months, if things were to go really well?

How well do your clothes fit? How much energy do you have? What amazing adventures are you taking? How confident are you? How strong is your relationship? How does your body feel?

Take some time and write this stuff down.  What do you really want out of life? Comment below if you want (I promise to reply to every comment) or shoot me an email so we can discuss!  I would love to hear from you!

This is important.

Where do you want to be?  Tell me more about what your life would look like if you had the health you've visioned for yourself.

What would your life be like if all of these things were true? What would be the impact on you and your loved ones? How would it feel to create this amazing powerful body and this kind of health for you? Why is this important to you?...

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Be BAD...Without Losing Control of Your Health

Uncategorized Oct 10, 2020

Continuing on in the final part of this series, HOW you eat is almost as important as what you eat... today I want to talk about self-sabotage.

Today we’re going to something really fun and playful. Sometimes self-sabotage simply means we need to be BAD.

B.A.D. is an acronym that stands for:

B = Break free from your routine

A = Act naughty – doesn’t mean doing something dangerous… just something like calling in sick when you’re not sick… something like that

D = Do something fun and crazy

Sometimes, we just want to be BAD. I call this: Rebellious Inner Child Syndrome. It’s a way of rebelling against outside authority.

Most people don’t like being told what to do so we have our own mechanisms in place to rebel. Some of these mechanisms may be outdated, dysfunctional or self-destructive.

As a health-conscious adult, we may want to revise our strategy while still having the experience of being naughty.

It is natural that when we hear,...

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Secrets to Burning More Fat

Did you know that when you are relaxed you actually burn more fat?  Say, whaaaat? Yep.  It's true. And also, when you are stressed, you accumulate more fat. So.  Let's work on this, shall we?

You know that bloated feeling? It might not be happening because of what you ate.  It could be digestive stress - meaning it is HOW you are eating. Are you working like a crazy person, running at warp speed, constantly eating on the go, multitasking during the meal, engaging in negative gossip? These are all ways in which we feed the stress response. And by now we know (or at least we should know if we've been paying attention) that our bodies cannot digest food when we are in the stress response.

Of course we know that eating under stress has been ingrained into our day to day. It is not only commonplace, it’s socially acceptable and often a prerequisite for managing life as we know it. Stress is the opposite of relaxation. When do we feel stress? Mostly...

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