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Don’t Get Derailed Over the Holidays

With the New Year just a few weeks away, you may be tempted to say, “Hang the healthy eating! I’m gonna have some fun!!! I’ll get back to my diet/healthy eating plan after the first of the year. After all, that’s what New Year’s Resolutions are for!”

I am here to remind you, that taking that attitude is a mistake! Not only can it lead to end of the year weight gain, but it can also help reinforce or instill bad eating habits. Let’s face it, if you get in the habit of having a glass of eggnog and a few cookies before bed every night for the next 2 weeks what makes you think you will magically be able to stop when the calendar turns to 2020?

And why set yourself up for even more work next year by adding 3-5 pounds (or more) of holiday weight that you need to “resolve” to lose?

We have all heard the statistics: only 25% of people that set New Year’s resolutions stick with them past 30 days and only 8% actually achieve their resolution!

I am not saying don’t enjoy the remainder of the holiday season. I am simply encouraging you to make smart nutritional decisions.:

Limit the amount of sweets, processed foods, and alcohol you eat and drink. Notice I said LIMIT, not eliminate! An easy trick is to keep your intake of holiday treats and beverages at less than 15% of your normal daily intake (you can measure this by counting calories or by “eyeballing” it on your plate; 85%+ fruits, veggies, lean protein, complex carbs and <15% processed food/alcohol).

Using a little common sense and some self control can ensure you enjoy your holidays and still start the New Year off on the right nutritional footing!


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Holiday, Do It Anywhere Workout

The holiday season can frequently lead to a hectic schedule. Between social engagements, shopping, wrapping, baking, and traveling, finding time to go to the gym can be a challenge. Many of my clients say they simply don’t have the time to workout.

I can completely understand how life can get in the way of workouts. It happens to all of us. But, a busy schedule does not mean you have to ditch your fitness goals.

Just because you don’t have time go to the gym and do an hour workout doesn’t mean you can’t exercise. Whether you get up a few minutes early, give up a working lunch for a workout lunch, or exercise while watching TV, you can find 15-20 minutes in your day to get a little bit of exercise.

I have several short workouts I can do at home whenever life gets in the way of gym time. Below is one of my favorites:

This workout is designed to be fast and effective, it can be done just about anywhere and doesn’t require equipment. If you have light dumbbells or resistance bands, you can use them to amp up the workout.

Remember, just because you don’t have time for the gym doesn’t mean you have to miss your workouts.


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If you are like most of my clients you have tried a whole host of different diets, “super foods”, and nutrition gimmicks to lose weight and get healthier.  And like many people you probably overloaded yourself with rules and restrictions, and eventually gave up and went back to your old ways of eating and drinking.  

Luckily, there is a better way.  With my nutritional coaching plan you focus on making small changes over time the lead to big results for a lifetime.  In under 1 year you will be in better shape than you ever imagined was possible.

The program guides you through daily lessons designed to help you build easy and effective nutritional and lifestyle habits.  You can choose to read or listen to the lesson, which ever fits your schedule.  You practice each new habit for 2 weeks to give you the opportunity to learn and apply it until it becomes natural.  And the program holds you accountable through daily check offs and regular progress updates.   The program tracks everything from your measurements to your habits, so you can see how much progress you are making throughout the year.

With this self guided program you get all of the lessons and workshops you need to create and practice a lifetime of healthy nutritional habits that can help you not simply lose weight, but sleep better, manage stress, become more mindful, and feel more confident no matter what life sends your way.  

If you are ready to have the body you deserve and be in control of your health and fitness, this program is for you. You will learn doable daily actions designed to make nutrition and fitness a part of your life, without taking it over.

Normally, I only offer this nutritional coaching program with one-on-one personal coaching, but my final nutritional coaching program for 2019 is closed.  Because I am passionate about helping as many people as possible have the health and fitness they deserve I am offering this self guided option, so you can start building a lifetime of healthy habits NOW!  Don’t worry it won’t interfere with your holiday plans either.

For the remainder of 2019, I am offering this self-guided plan for only $69/month!  That is $100 less than the regular personal nutritional coaching program and you get all of the same habits and supporting lessons.

Don’t wait until the new year to get started!   Make today the day you commit to taking control of your health and fitness.  Sign up NOW!

Want to include exercise to your daily health routine?  Add on our personalized workout plan for $39/month.  You will get month workouts created with your goals in mind along with options to modify exercises or even workout at home.  And at a mere $39/month it is much easier and more economical than hiring a personal trainer.

Yes, I want to add on workouts!


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You CAN Build Good Nutritional Habits Over the Holidays

Traditionally, Halloween marks the start of the holiday season. With Halloween and the start of the holidays just a few days away you may think that starting a nutritional overhaul is an invitation to failure. But, with the right plan you can build a healthy lifestyle without having to give up the food and fun of the holidays.

Simple things like: eating slowly, drinking plenty of water, eating 5-7 servings of fruits and vegetables daily, choosing lean protein, and getting plenty of rest can make a big difference in building a healthy lifestyle.

My nutritional coaching plan is based on simple nutrition and lifestyle habits that will help you look good, feel great, and maybe even lose some weight this holiday season all without depriving you of your favorite foods. Find out more at https://procoach.app/wellnessphx

The plan progresses slowly giving you a new healthy habit to practice every 2 weeks along with daily lessons that help explain and reinforce your new habit. Over the course of a year you will develop a set of habits that you can use for the rest of your life to help you look and feel your best. And the best part is you get 1-on-1 access to me, your coach, through out the program, so you are never alone.

The next program starts Monday November 18th. There are 15 slots left and they will fill quickly, so don’t wait too long.

Because I want to help as many people as possible successfully navigate a healthy holiday season, I am offering a 20% early bird discount for the next 2 weeks. That makes the price of the program $127/month! That is an amazing value for all of the lessons, tips, and personalized feedback you receive. After November 11th, the price goes back to $159/month, still a great value, but why wait: Sign Up Now!

Having fun over the holidays and following a solid nutritional plan ARE possible, IF you have the support and guidance to help you build good habits and keep you motivated. Make 2020 the year you don’t make losing weight or eating better one of your resolutions, get started now, click here to get started now!


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Road Trippin’ Nutrition

Summer is here and that means, vacation time! If your summer vacation involves a road trip, you may be tempted to leave your good nutrition habits at home. But, with a little bit of preplanning you can have room in the car for your luggage and your nutritional goals.

Here are a few tips to help you stay on track on the road.

  1. Pack a cooler – Between luggage, golf clubs, beach umbrellas, and the floaty unicorn, space in the car can be limited, but leaving space in the front seat for a small cooler let’s you pack quick and healthy snacks that are easy to eat in the car. Pack snack size bags of bell pepper slices, carrot sticks, broccoli, blueberries, apple slices, raw nuts, or any other healthy finger foods. Protein bars or shakes, beef/chicken jerky, or freeze dried soy beans are great ways to add protein. Don’t forget to include a few bottles of water as well. Packing a cooler not only keeps your nutrition on point, but you will save time and money by not stopping to eat at less than healthy roadside establishments. For some inspiration, check out my Road Trippin’ Trail Mix recipe.
  2. Make smart convenience store choices – Eventually you are going to have to stop for gas. Fuel station convenience stores are full of snack options, unfortunately most of them are loaded with fat, sugar, and preservatives, but with a small amount of effort you can find healthy and tasty options. Most stores have refrigerated sections where you can find protein shakes, yogurt, fruit bowls, and my favorite, string cheese! If you simply MUST have some “junk food” opt for baked chips/cheese puffs, pretzels, or plain popcorn. Avoid the pitfalls of sugary drinks by choosing bottled water (I like sparkling water for variety) or unsweetened tea/coffee.
  3. Eat out smart – Healthy snacks are only going to get you so far down the road. You are going to have to stop somewhere to eat a real meal. Whether it’s a fast food joint or a roadside cafe, look for the best possible option when it comes to your nutritional goals. Most places have a few different salad options, even if a “salad” consists of lettuce, 2 tomato wedges, a slice of cucumber, and shredded cheese, add some protein and your good to go. If possible pass up the greasy burger and go for a grilled chicken sandwich instead. While you’re at it, only eat 1/2 of the bun or skip it altogether. It’s best to live without the fries, but it is vacation so if you must, order a small size and share it with your car-mate.
  4. Make a list of healthy options – Before you leave for your trip, make a list of potential snacks and meals. Having a list of healthy options handy when you go into the convenience store makes it easier to avoid the temptation of hot dogs and Twinkies. Also, do some research to find out what restaurants are on your route and what their menus offer. Make an effort to schedule your meal breaks at the restaurants with the healthiest options.

Your nutritional goals don’t have to stay at home when you go on vacation. With a little planning, you can make sure you have room for healthy habits and the unicorn floaty.

Wherever you roam, have fun, be safe, and have a happy, healthy trip!


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Road Trippin Trail Mix

Having a quick, easy to eat, healthy snack when your on the road can help you stick to your nutrition goals. This recipe combines healthy nuts and antioxidant laden blueberries with freeze dried soy beans for protein, and dark chocolate nibs for a little treat.

Ingredients:

  • 1/2 cup freeze dried blueberries
  • 1/2 cup freeze dried soy beans or lentils
  • 1/4 cup dried cherries, unsweetened
  • 1/4 cup raw almonds
  • 1/4 cup raw walnuts
  • 1/4 cup raw cashews
  • 1/4 cup pepitas or sunflower seeds, shelled
  • 1/4 cup dark chocolate nibs, optional

-Combine all ingredients in a bowl and mix well. Measure by 1/4 cup into 10 individual containers/snack bags.

*Add variety by changing up the nuts. Pistachios, hazelnuts, or Brazil nuts are great options.


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Exercise to Achieve Your Health Goals

If you truly want to lose body fat and get healthier then you MUST, MUST, MUST engage in some form of purposeful exercise 5-7 hours every week!

What is purposeful exercise?

Purposeful exercise is any form of exercise/activity that elevates your heart rate and makes you sweat (at least a little).

Examples of purposeful exercise include:

  • Jogging or running
  • Brisk walking
  • Lifting weights
  • Swimming
  • Rowing
  • Taking a dance class
  • Cycling, indoors or out

Find an activity (or 3) that you enjoy that gets your heart pumping and commit to spend 45 minutes to an hour every day to purposeful exercises. Keep in mind, you don’t need to do all your exercise at once, you may lift some weights in the morning and then swim laps after work or take a morning spin class and go dancing with your partner at night.

We all work hard and taking a break during your day to have fun and exercise is a great way to control stress and recharge.

So, lace up your sneakers and get moving!

Until next time, have a happy healthy day!


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Give Your Liver Some Post-holiday Love

The liver is the largest internal organ.  It is responsible for a multitude of functions including: the regulation of glycogen stores (that’s your energy storage), protein synthesis, the production of hundreds of hormones and enzymes, regulation of cholesterol levels, and the removal of toxins and heavy metals.

With a healthy liver you feel energetic, strong, focused, and in tip-top shape. 

The holiday season can take its toll on your liver. Alcohol, fatty foods, sugar, over-processed treats can and caffeine can overtax our liver, leaving us feeling less than our best.

So what are some signs of a toxic liver?

  1. Fatigue – We all get a little tired now and then.  But, if you are waking up every morning feeling tired, drained, and more exhausted than the day before, an overburdened liver could be to blame.
  2. High cholesterol – The liver regulates the production and elimination of cholesterol. The liver is in charge of it’s production and it does a good job of it.  However, we try to “help” the liver do its job when we eat foods high in saturated fats and triglycerides. When we ingest too much cholesterol the liver cannot filter it out of the blood fast enough and it builds in our arteries.
  3. Digestive issues – Liver aids digestion by producing a variety of enzymes necessary for the breakdown of protein, fats, and carbohydrates.  When the liver is not functioning properly it can result in abdominal bloating, indigestion, gas and bowel disorders.  The inability to lose weight is also a side effect of a sluggish liver.
  4. Blood sugar issues – If you frequently feel irritable, confused, or slightly nauseous if you wait too long between meals or if you have signs of high blood sugar, your liver may be part of the problem.  The liver regulates the storage and release of glucose into the blood.  Release too little and you feel weak and shakey.  Release too much and blood sugar levels rise leaving you feeling thirsty, tired, and at risk for diabetes.
  5. Weak immune system – The liver supports the immune system by storing lymphocytes and killer cells which protect against dangerous invaders, and heals wounds by making the clotting factors in your blood.  If you get sick easily the cause could be a toxic liver.

A toxic liver can also cause mood changes, premature aging, foggy thinking, and stiff, achy muscles and joints.

Some of these ailments can be caused by more serious conditions so if you have one or more of these symptoms it might be best to visit your doctor for a checkup.

However, if you have an otherwise clean bill of health you may just need to detoxify your liver.

How to detoxify the liver

  • Reduce your exposure to pollutants, cigarette smoke, fertilizers, preservatives, dyes, and alcohol.
  • Increase your intake of raw fruits, vegetables, and legumes as well as healthy fats.
  • Decrease the amount of meat you eat.
  • Drink ½-1 gallon of water per day.
  • Exercise 4-5 days per week.
  • Do a liver cleanse.  Liver cleanses are often a protocol of various herbs and nutrients designed to clean the liver. My favorite herbal cleanse is Puretrim’s Livermaster.

Taking the time to detoxify your liver can help you look and feel your best physically and mentally as well as aid in the prevention of some diseases.  Just a few easy adjustments to your daily routine and diet can make the difference between feeling your best or feeling tired and sick.


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Mini Meditation Day 4

Welcome to day 4 of our relax into the holidays series.

The holidays bring with them a myriad of things we need to get done: presents to buy, cookies to bake, reservations to make, places to be, projects to finish…

Thinking about all of these things can leave our minds a cluttered, muddled mess.

In keeping with this week’s theme of relaxing and clearing your mind, I am sharing an activity I like to do to get my thoughts under control and clear my monkey mind. It is more of an exercise than a traditional meditation, but I guarantee you will still feel more relaxed and mentally clear.

I love to do this exercise before bed to get my mind clear before going to sleep, but you can do it any time you need to clean the cobwebs out of your head.

For this exercise you will need paper, a pen/pencil, and a timer. Take your time and have fun!

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Mini Meditation Day 3

Happy Wednesday!

Today’s meditation is focused on relaxing mind, body, and spirit. It takes about 10 minutes. It is quick and effective!

Listen when you are able to sit or lie down comfortably and safely.

Enjoy!

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