Top 3 Nutrition Hacks To Improve Your Health

Let's face it, we all can make improvements to our current health.

Whether you’re not eating enough fruits and vegetables, relying too heavily on packaged foods or indulging in sugary desserts more often than you should, no one is perfect when it comes to eating. 

There are so many quick fix diets and weight loss programs out there that it can be daunting to try and figure out what really works! 

Making changes can feel overwhelming.

How do you know where to start?

I tell my clients all the time that the goal is to not focus on perfection. Aim to focus on making small changes one day at a time, which will set you up for long term success. 

The goal should be to create a healthy lifestyle. Diets and fads are the exact opposite, which is why so many people gain the weight back that they lose, and then some. The latest diet trends are not sustainable. 

Here are my top 3 Nutrition Hacks that will help you improve your health for the...

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The Most Efficient At Home Workouts

 

What are the most efficient at home workouts to do?

There are so many options to choose from so it can be difficult to find a sustainable program that will work with your schedule. 

Did you know that there are many benefits to working out at home?

Let’s look at the top 3:

  1. Efficiency  
  2. Save time
  3. Get results

So why waste time going to the gym when you can find a super efficient program you can do at your house?

The gym can be repetitive and boring which can lead to skipping it altogether.

Do you enjoy having to figure out what workouts to do when you are at the gym?

After a friend of mine had a baby she wanted to lose weight without having to go to the gym. She wanted to workout around her baby's napping schedule so she didn't have to leave her house and go to the gym.

However, she was overwhelmed with all the online options and didn't know where to begin. As a new mom, she was short on time and sleep so she ended up giving up because she couldn’t figure...

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How To Make Time For Fitness

 

Making Fitness a Priority With Your Busy Life

Making time for fitness can be difficult with a busy schedule, but when you make it a daily priority, you will no longer stress about exercise. It will become a part of your daily routine and you will actually enjoy the process of getting fit.

I know .....it’s easier said than done!

Some of the common excuses that we tell ourselves are:

  • I don’t have enough time
  • I’m too stressed out
  • It hasn’t worked for me before

I’m sure you can relate!

Are you tired of not having time for your fitness and making self-care a priority?

By not solving this problem and skipping exercise altogether, it becomes a bad habit that can be difficult to change.

Living a sedentary life can not only lead to feeling frazzled and unfocused at work, but it can also increase the risk of disease.

I totally get how challenging this problem can be. I struggled with figuring this out a lot! I had to learn how to make myself a priority...

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The truth about processed sugar and why we are addicted!

Uncategorized Apr 11, 2019

Food addiction is a real issue, one that I used to personally struggle with a lot until I better educated myself on this topic.

As I'm working on becoming a certified master nutrition coach, it's been very alarming to me the amount of processed sugar that we consume in our daily diet.

Did you know that in America, over 70% of adults and 33% of kids are overweight or obese? Weight issues lead to diseases like diabetes and heart disease!

But we can be in control of what foods we consume so that we do not allow ourselves, as well as our kids, to become a statistic.

SO HOW DID THIS EPIDEMIC START?

Back in 1953, the first TV dinner was sold in grocery stores and in 1955 the first fast food restaurant opened up.

This started the trend of "grab and go" foods and processed foods were born.

Processed foods are just that, they are not natural. They are created in a lab and designed to be addictive.

We are tricked into thinking we are buying healthy foods, when in fact they have the same...

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3 Ways To Turn Around A Bad Day

Uncategorized Mar 19, 2019

How do you turn a bad day around? Do you know how to hit the reset button so your entire day doesn't need to suck?

Let's face it, we can have every intention of having a productive and positive day and then things just don't click.

Do you have a plan when that happens or do you let the rest of your day go to waste?

I used to let situations like this throw me off completely and use that excuse to continue forward with a negative and unproductive attitude.

Here are 3 ways that are proven to help you turn a bad day into a good day. They have worked for me and I know they can work for you too. 

  1. TAKE A BREAK - get away from your computer. If possible take a 20-30 minute walk outside without your phone. I know this can seem counter-intuitive when you are trying to be productive but it's a waste of time to sit at your desk and stare at the screen, unmotivated to do anything. You'll return refreshed and re-energized to tackle the rest of your day. 
  2. DO A BRAIN DUMP - a...
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Don't Be A Statistic

Uncategorized Feb 04, 2019

This morning I was listening to my favorite podcast called The Quote of The Day Show and an alarming statistic was shared. 

I learned that most Americans give up on their New Years Resolutions by the 2nd week in February! That's only 6 weeks into the New Year. That's CRAZY! I mean how hard could they have put forth a valid effort in that short of a period before throwing in the towel?

Then I heard on a team call a few hours later that Super Bowl Sunday is the unhealthiest day of the year, worse than Thanksgiving or Christmas! What?? That means Americans consume massive unhealthy amounts of calories in 1 day.....just for a 3-hour football game??? 

Doesn't that kind of make you sick to your stomach getting these reality checks? 

This got me thinking that I do not want to allow myself to be stuck in a plateau where I'm unmotivated to work on my health and annual goals! I've been down that road before and it's not fun.

I will not be that person again, will...

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3 Ways to Put Yourself First

Uncategorized Dec 10, 2018

Do you struggle with putting yourself first when life is busy? Do you find yourself saying yes to everyone else's needs but your own? Are you frustrated with your current lack of priority of self-care?

It can be very challenging to put our own needs first when we have families, jobs and life's demands to attend to 24/7. However, it's important that we don't allow our time to get sucked away and it all starts with being more conscious of what we are saying yes to. 

Here are 3 simple things you can do to put yourself first. If you want to create more balance in your life, you will need to be diligent at creating boundaries and practicing these things on a regular basis. 

3 Ways to Put Yourself First

  1. Don't say YES right away - when someone asks you to do a "quick favor", before you say yes, pause and assess. Is this favor going to help you or hurt you? Does it align with your current goals? If you aren't sure, say "I'll get back to you". That way you have time...
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All Paths Lead To Happiness

Uncategorized Nov 12, 2018

Do you believe in fate? I didn't until this man came into my life!

You might not know this but Kevin is my 2nd husband. I was married very young at age 19 and it obviously didn't work out.

But if I didn't go down that path in life, it wouldn't have reconnected me to Kevin.

I say reconnect because Kevin and I went to junior high and high school together! He played football, I was a cheerleader. We had a ton of classes together too! We were always friends.

He came back into my life shortly after our Woodside High School 10-year reunion. His roommate was there and learned that I was no longer married. Kevin found out and wanted to reach out and ask me on a date!

The funny thing is he didn't know how to get in touch with me, yet we lived within 5 miles of each other.

Then one morning Kevin saw me walking my dog Chelsea down the street. He was in his ranger truck but didn't stop cause he was too nervous (so cute right).

So more time passed and he decided to try a match.com search...

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7 Tips To Staying Healthy and Stress-Free During The Holidays

Uncategorized Oct 02, 2018
The holiday season is full of festive events, good food and cherished memories. However, it can also be a time for more stress, unhealthy eating and getting sick. Stress causes weight gain, can lead to bad food and drink choices and decreases our productivity. 
 
"Stress is the ultimate energy and well-being killer. The more energy someone has, the more likely they are to be happy and climb to the top of their primary field of interest." - Brendon Bruchard
 
Wouldn't it feel empowering to go into the holiday season with the knowledge you need to make smart choices, ones you won't regret?
 
Let's keep it simple by incorporating these 7 tips that will help you stay focused on your health and not get caught up in the holiday craziness this year!
 
TIP #1: ADJUST YOUR MINDSET 
  • Take the stress out of losing weight during the holidays by focusing on maintaining your weight instead of losing weight.
  • Create a realistic, maintainable routine that fits your...
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3 Simple Ways To Get Back On Track

Uncategorized Sep 05, 2018

It can be very easy to fall off track after a long weekend like Labor Day! 

I know first hand. I just returned from a 5 day trip to Washington to visit my aunt and attend a concert at The Gorge Amphitheater. 

I literally ate more chips this past weekend than I have over the entire year!

Sometimes we need to fall off the healthy train completely to appreciate jumping back on.

It's ok to have bad weekends here and there but it's not ideal to have them all the time! Did you know that you can consume back all of the calories you burned off during the week in just 2 days?

Yeah, it's horrible! That's why I try to live the 80/20 rule but for me, this weekend was more like 30/70....ya feel me? 

It's all good though, it's part of life. We need to have fun every once in a while and not always stress about what we put into our mouth. Practicing living a healthy BALANCED lifestyle should be the goal!

By incorporating these 3 simple ways, getting back on track will be easier than...

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