20 things That Will Improve Your Health For Free!

by ⋅ Leave a Comment

It’s NO-vember and another opportunity to take stock of what’s important.

Set some new goals for this month, share them with a friend, and start saying NO to people, places, tasks or habits that do not elevate and enhance your health (life)!

Here are some ideas to say YES to:

  1. Laughing with your friends: Laughter is the best medicine.
  2. Hugging your kids: Physical touch releases oxytocin, a feel-good hormone.
  3. 10,000 steps per day: Increase your daily activity level.
  4. Going outside in the morning and seeing the sunrise: Exposure to natural light helps regulate your circadian rhythm.
  5. Pushups before dinner: A quick way to strengthen your upper body. Got a counter? GO!
  6. Going to bed on time: Prioritize quality sleep.
  7. Eliminating seed oils: Reduce inflammation in your body.
  8. Going barefoot and grounding: Connect with the earth’s energy.
  9. Turning off your phone: Reduce stress and improve focus.
  10. Not eating anything with a label: Opt for whole, unprocessed foods.
  11. Getting a tan: Vitamin D from the sun supports bone health and mood.
  12. Adopting a stray dog: A furry friend can provide companionship and reduce stress.
  13. Getting off birth control: Hormonal birth control can have negative side effects.
  14. Quitting alcohol: Improve your overall health and reduce your risk of disease.
  15. Meditating daily: Reduce stress and anxiety.
  16. Drinking plenty of water: Stay hydrated and support your organs.
  17. Eating a balanced diet: Fuel your body with nutritious foods.
  18. Practicing gratitude: Focus on the positive aspects of your life.
  19. Spending time in nature: Connect with the natural world.
  20. Learning something new: Keep your mind active and engaged.

I’m grateful for the support of my friends, family, and YOU. Your encouragement fuels my journey to a healthier, happier life. Together, we can create a world of wellness. Thank you for being a part of it.

You got this!

Nourish to Flourish: The Power of Whole Foods for a Vibrant Life

by ⋅ Leave a Comment

As the saying goes, ‘You are what you eat.’ And it’s true. Food is more than just fuel; it’s nourishment for our entire being. By choosing fresh, whole foods, we absorb their natural energy, promoting vibrant health, emotional balance, and a deep sense of well-being.

Modern science confirms that a diet rich in nutrients supports cognitive function, emotional well-being, and overall vitality. It’s like filling up a car with high-quality fuel; the better the fuel, the better the performance.

Nourishing our bodies is an act of self-love that creates a strong foundation for a resilient and energetic life. By making conscious food choices, we cultivate a deep sense of peace and vitality that radiates through every aspect of our lives. So, let’s nourish ourselves and reap the rewards of a healthy, vibrant life.

Moreover, the benefits of whole foods extend beyond physical health. They also foster a deeper connection to the natural world and our own bodies. By eating seasonally and locally, we align ourselves with the rhythms of nature, which can enhance our sense of belonging and purpose. This mindful approach to eating not only supports our health but also encourages sustainable practices that benefit the planet. Embracing whole foods is a holistic journey that nurtures our body, mind, and spirit, paving the way for a truly flourishing life.

Consider these steps to nourish your body with whole foods:

  • Choose Fresh, Whole Foods: Opt for fruits, vegetables, whole grains, and lean proteins.
  • Eat Seasonally and Locally: Align your diet with the natural rhythms of the seasons and support local farmers.
  • Incorporate Variety: Ensure a diverse intake of nutrients by including a wide range of foods in your diet.
  • Practice Mindful Eating: Pay attention to your body’s hunger and fullness cues, and savor each bite.
  • Stay Hydrated: Drink plenty of water to support overall health and well-being.

Today is a GREAT day to start your journey towards a healthier, more vibrant life today. Make a conscious effort to incorporate more whole foods into your diet and experience the transformative benefits for yourself. Share your progress and tips  & let’s nourish ourselves and flourish together!

You got this.

Positivity Posse: Surround Yourself with Uplifting Vibes!

by

We all know the struggle: you’re brimming with positivity, determined to think and speak happy thoughts. But then, negativity creeps in from those around you. Maybe they don’t understand the power of positive thinking, or perhaps they’re stuck in a rut of complaining and criticizing.

Here’s the good news: you have a choice! You don’t have to get sucked into the vortex of negativity.

The Secret Weapon: Your Tribe

The key to staying positive is surrounding yourself with like-minded people – your “positivity posse.” These are the friends, family, or colleagues who lift you up, inspire you, and celebrate your journey.

Power in Numbers:

Let’s face it, one positive voice is great, but two (or more!) are unstoppable! Partner up with someone who shares your positive outlook. Together, you can gently nudge conversations back towards the light, subtly reminding others of the power of a good attitude.

Leading by Example:

Even if you can’t directly change someone, you can still influence their world. Be the beacon of positivity! Inject optimistic statements into conversations, or simply steer the topic towards something uplifting. Your genuine enthusiasm will be contagious.

Know Your Limits:

Not everyone thrives on positivity. Sometimes, people cling to negativity as a comfort zone. Let them know you care, but also give them the space to find their own path.

The Art of the Exit:

If negativity becomes overwhelming, it’s okay to excuse yourself. Removing your energy from the situation sends a subtle yet powerful message.

Honest Talk:

For those close to you, an honest conversation about negativity might be the key. Remember, awareness is the first step to change.

Positivity is a Magnet:

By surrounding yourself with those who share your positive outlook, you create a powerful force field that attracts others. Soon, you’ll find your positivity posse growing, lighting up the world one positive thought at a time!

You got this!

Fight Muscle Loss as You Age: Simple Steps You Can Take

by

Friends, muscle loss is a common concern as we age, impacting strength, function, and overall health. Read on to learn what you need to know and how to combat or reverse it.

What is Muscle Loss?

Muscle loss, called sarcopenia, starts as early as your 30s and accelerates with age. It increases the risk of falls, and fractures, and limits daily activities. Experts believe inactivity, poor diet, genetics, and chronic conditions play a role.

The Good News:  Muscle loss is treatable! Here’s how:

  • Exercise: Strength training and aerobic activity are crucial.
  • Protein Power: Prioritize protein intake and consider EAA supplements for better absorption. (Check out my last few posts related to this subject…you’ll see why it’s near and dear to my heart!)
  • Stress Management & Sleep: Reduce inflammation and promote tissue repair.
  • Regular Checkups: Early detection is key.

You also may want to consider an amino acid supplement after talking with your functional medicine practitioner. Here’s what I take during different periods of the year depending on that quarter’s goals. 

By taking action today, you CAN build AND maintain muscle health, stay active, and age powerfully.

 

You got this!

The Power of Protein for Sustainable Fat Loss

by
Hey friends, sustainable fat loss isn’t just about restricting calories or pushing yourself through grueling workouts. It’s about creating an internal environment where your body naturally burns excess fat. This requires a multi-pronged approach, and protein plays a central role in each step. Whenever I start to work with a new client, I ask about sleep, hydration, and PROTEIN intake.  That’s because protein is crucial to achieving and maintaining weight loss goals.

Here’s Why Protein Matters with Fat Loss:

  • Hormonal Harmony: Protein is the building block of hormones. Without sufficient protein intake, your body struggles to produce hormones that regulate appetite and fat burning.
  • Hunger Control: Balanced hormones translate to regulated hunger. Adequate protein keeps you feeling satisfied, preventing unnecessary cravings and overeating.
  • Cellular Reprogramming: Fat is the preferred fuel source for a well-functioning body. Protein is essential for restructuring your cells to burn fat efficiently instead of relying solely on sugar.
  • Cellular Renewal: Old, sluggish cells struggle to burn fat. Protein supports the creation of new, metabolically-active cells that contribute significantly to fat burning.
  • Muscle Building and Retention: Muscle tissue is a major fat-burning engine. Protein fuels muscle growth and repair, maximizing your body’s ability to incinerate calories.
  • Optimal Digestion: Protein plays a vital role in breaking down food effectively. Poor digestion hinders nutrient absorption, leaving your body without the building blocks it needs for fat-burning processes.

The Protein Advantage:

  • Enzyme Production: Enzymes, the chemical catalysts that drive fat burning, are built from protein. Insufficient protein intake limits enzyme production, hindering your body’s ability to burn fat efficiently.
  • Cellular Reconditioning: When transitioning from a high-sugar diet, your cells are initially programmed for sugar uptake. Protein is critical for restructuring them to become adept at utilizing fat for energy.

Beyond Protein Bars and Powders:

While convenient, protein bars and powders can burden your digestive system and may not provide optimal protein sources. Focus on incorporating whole food proteins like lean meats, fish, eggs, and legumes into your diet. These offer a complete protein profile and support healthy digestion for maximum benefit.

The bottom line is that protein is not just a building block for muscle; it’s the foundation for a body optimized for sustainable fat loss. By prioritizing whole food protein sources, you’ll support hormonal balance, hunger control, cellular reprogramming, muscle building, and optimal digestion – all essential ingredients for achieving and maintaining a healthy weight.

P.S. When we eat proteins that are not hormone/corn/soy free, ingesting those forms of meat raise cortisol. Try your best to eat whole, unprocessed foods  and prioritize protein intake. Your challenge this week is to track protein intake. I’d like you to take your goal weight multiplied by 1.05 to calculate a target amount for daily protein (in grams). And, try really hard to get protein from real food vs. protein powders –this one is a struggle for me, so I am right there with you. 

You got this!

Lisa

Don’t Derail Your Health Goals This Holiday Season!

by

The holidays are a time for celebration, feasting, and indulgence. But don’t let the festive cheer derail your healthy lifestyle! Here are 11 tips to help you stay on track and enjoy the holidays guilt-free:

  1. Get Enough Sleep: Sleep is essential for immune function, mood, and cravings. Aim for 7-8 hours per night.
  2. Stay Hydrated: Dehydration can lead to fatigue, headaches, and cravings. Drink plenty of water throughout the day.
  3. Choose “Healthier” Drinks: Opt for organic/biodynamic wines, champagnes, or clear, unflavored liquor like vodka or tequila. Avoid sugary mixers and artificial additives.
  4. Make Time for Self-Care: Schedule activities that relax and de-stress you, like yoga, meditation, or spending time in nature.
  5. Plan Ahead to Avoid Stress: Make a list of tasks and delegate whenever possible. Set realistic expectations and don’t overcommit.
  6. Wash Your Hands Often: This simple habit can help prevent the spread of germs. Use natural soap and water instead of antibacterial products.
  7. Take Precautions When Traveling: I always pack healthy snacks and use non-toxic personal care products.
  8. Include Lighter Fare in Your Feast: Serve roasted vegetables, homemade pickles, and fresh salads alongside your traditional dishes. And, if few others eat it, that’s more healthy leftovers for YOU!
  9. Don’t Skimp on Raw, Cultured, and Bitter Foods: These foods aid digestion and support gut health. Include plenty of fruits, vegetables, sauerkraut, and leafy greens in your meals.
  10. Say No to What Doesn’t Serve You: It’s okay to decline invitations, food, or drinks that don’t align with your goals.
  11. Practice Gratitude: Focus on the positive aspects of the season and express your thankfulness.

Remember, the holidays are a time to celebrate and enjoy!

Cheers!

10 Ways to Stay on Track with Your Clean Eating Goals During the Holidays

by

The holidays are a time for food, family, and fun. But for those who are trying to eat clean, it can be a challenging time to stay on track with their goals. Here are 10 tips to help you stay on track with your clean eating goals during the holidays:

  1. Practice the 80/20 rule: Eat clean 80% of the time and indulge 20% of the time.
  2. Set SMART goals for yourself: Specific, Measurable, Achievable, Relevant, and Time-bound.
  3. Consider non-food related gatherings with friends: Find other ways to socialize that don’t involve food or alcohol.
  4. Never go to a party hungry: Eat a nutritious snack before you go so you’re less likely to overindulge.
  5. Stick with your exercise program: Exercise helps to maintain your fitness level and supports your digestion.
  6. Manage your stress: Stress can lead to cravings and unhealthy eating habits.
  7. Say no to energy-sapping foods: Choose foods that provide a steady source of energy, such as lean proteins, nuts, and eggs.
  8. Find a partner or support system: Having someone to support you on your journey can make a big difference.
  9. Consider doing an alcohol-free or sugar-free challenge: This can be a great way to reset your habits.
  10. Enjoy time spent with your loved ones: The holidays are about more than just food. Focus on creating memories with the people you care about.

Embrace the holidays with a focus on clean eating and mindful indulgence to maintain your health and well-being throughout the season. Remember, an occasional treat is part of the festive experience, so savor your chosen indulgences and seamlessly transition back to clean eating at your next meal.

Wishing you & your family a season of healthy and enjoyable holidays.

Cheers!

 

 

 

 

Trying to Lose Fat & Getting Frustrated?

by

Hi friends, is this you? Often, when starting a workout and weight loss program, we want to see results quickly! But…this can often lead to extreme measures (crazy, long workouts or super low-calorie diets) that are impossible to sustain.

To lose weight, start by making small, sustainable changes to your daily routine instead of trying to do too much at once. This will help you build discipline and avoid feeling overwhelmed, which can lead to giving up.

These small, repeatable habits will lead to lasting results.

So even if they seem small or insignificant, focus on doing them consistently. Remember, what we do consistently, we get good at.

If we consistently do things that make us gain weight, we will gain weight. If we consistently do things that help us lose weight, we will lose weight.

So focus on repeatable habits that can help you build a healthy lifestyle and see the results snowball over time.

Here are some examples of small, repeatable habits that can help you lose weight:

  • Drink a glass of water first thing in the morning. Add a squeeze of lemon or a few drops of chlorophyll for an added health boost.
  • Eat a piece of fruit or a handful of nuts as a snack instead of chips or candy… or start skipping snacks.
  • Take a walk after dinner instead of watching TV.
  • Track your steps and increase them each week.
  • Schedule your workouts – or work in short micro workouts throughout the day (try my Tabata workouts!)
  • Add stretching pre & post workouts.
  • Pay attention to protein intake and make sure you are getting at least 25-30 grams with every meal.
  • Cook more meals at home instead of eating out.
  • Get 7-8 hours of sleep per night.

These are just a few examples, and there are many other small changes you can make to your daily routine to help you lose weight. The most important thing is to find habits that you can stick with over time.

Remember, it’s not about being perfect. It’s about making progress…one small step at a time.

You GOT this!

P.S.  Our body doesn’t like change. It can feel threatened and this mechanism is a part of how it protects us to survive.

What I’m trying to say is the longer you’ve had the weight — or the farther you are from your goal, the longer it will probably take for you to get there — especially if it means hitting a new level of leanness you’ve never achieved before.

So while you may look at your friend who gained 12 pounds (like you) and you want your results to happen just as fast, IF you’ve had the weight on for a year and she just gained it on vacation, it’s probably going to come off more quickly for her.

Be patient. Be consistent. Don’t give up.

~xo

TABATA – A High-Intensity Workout That’s Perfect for Everyone

by

You know I love Tabata workouts…and for SO many reasons beyond their efficiency.

Here’s why.  Tabata is a type of high-intensity interval training (HIIT) that is known for its efficiency and effectiveness. This type of workout consists of 20 seconds of intense exercise followed by 10 seconds of rest, repeated for a total of 8 rounds. This may not seem like a lot of time (just 4 minutes!), but it is enough to get your heart rate up and burn calories.  I fell in love with Tabata workouts when I was in the corporate grind and working a lot of hours. These workouts provided a great boost during the day while allowing me to stay in shape. Do several of these workouts throughout the day and VIOLA!

Another reason I love Tabata workouts is that they are great for people of all fitness levels. Because you work at a speed that is challenging for you, Tabata is accessible to everyone. In fact, it is often recommended for people who are new to exercise because it is a safe and effective way to get started.

Tabata workouts are also perfect for people with busy schedules. (This is how I came to love Tabatas.) A single Tabata workout only takes 4 minutes, so you can fit it in even on the busiest days. And if you have more time, you can string together multiple Tabata workouts for a longer session.

In addition to being efficient and effective, Tabata workouts are also a great way to get a full-body workout. The 20-second bursts of intense exercise work your heart, lungs, and muscles all at the same time. This makes Tabata a great choice for people who are looking to improve their cardiovascular health, build muscle, and lose weight.

Another reason I love Tabata workouts is that you can easily create a workout depending on fitness goals. I personally use the 2nd option below quite frequently. Here are two common ways to structure your Tabata workouts:

  • A/B: Choose two exercises to alternate between. You’ll do each exercise for 20 seconds of intense effort followed by 10 seconds of rest, for a total of 8 rounds. This is a great way to get a full-body workout, as you’ll be working different muscle groups with each exercise.
  • A/B/C/D: Choose four exercises to move through. You’ll do each exercise for 20 seconds of intense effort followed by 10 seconds of rest, for a total of 4 rounds. This is a great way to challenge yourself and your cardiovascular system, as you’ll be working different muscle groups in quick succession.

You can also choose any exercises you like for your Tabata workouts, such as:

  • Cardio exercises: Jumping jacks, burpees, mountain climbers, sprinting, rowing, jumping rope
  • Plyometric exercises: Squat jumps, tuck jumps, lunges, box jumps, push-ups, sit-ups
  • Strength exercises: Dumbbell rows, push-ups, squats, lunges, pull-ups, bicep curls

No matter which exercises you choose, make sure to listen to your body and take breaks when needed. Tabata workouts can be intense, so it’s important to pace yourself and avoid overdoing it.

Here are some ideas for Tabata exercises you could include in your next workout:

  • Push-ups
  • Triceps dips
  • Mountain climbers
  • Tuck jumps
  • Burpees
  • High knees
  • Bodyweight squats
  • Bodyweight lunges
  • Lunge jumps
  • Jump squats
  • Jumping jacks
  • Jump rope
  • Speed skaters
  • Box jumps

If you’d like to make your Tabata workout more strength-based, you can incorporate weights. Some of those exercise ideas include:

  • Clean and press
  • Dumbbell snatch
  • Front squat
  • Alternating reverse lunge
  • Push-up to mountain climber
  • Biceps curl

When doing Tabata workouts, it is important to listen to your body and take breaks when needed. If you are feeling lightheaded or dizzy, stop the workout and rest. You can also modify the exercises to make them easier if needed.

Tabata workouts are a great way to get a quick and effective workout that is perfect for people of all fitness levels. If you are looking for a way to improve your fitness, lose weight, or build muscle, Tabata is a great option.

Before you go, the trainer in me wants to share some additional tips to get the most out of your Tabata workouts:

  • Warm up before each workout with 5-10 minutes of light cardio, movements and dynamic stretches.
  • Choose exercises that you can do safely and effectively at a high intensity.
  • Focus on form over speed. It is better to do the exercises correctly at a slower pace than to rush through them and injure yourself.
  • Listen to your body and take breaks when needed.
  • Start with 2-3 Tabata workouts per week and gradually increase the number of workouts as you get fitter.
  • Be consistent with your workouts. The more you do, the better the results you will see.

With a little planning and effort, you can easily incorporate Tabata workouts into your fitness routine and start seeing results quickly.

Try it….as one of my mentors used to ask, “What have you got to GAIN?”

the answer: A lot.

 

 

 

 

 

 

P.S. Follow me on Instagram @Hlthchic for FREE Tabata workouts weekly.

 

Maintain Your MoJo (MUSCLE!!) With Bands

by

Hey…what did you think I was referring to?

Friends, you know I hate to be the bearer of bad news, BUT the natural loss of muscle mass and strength as we age is associated with all-cause mortality and linked to the incidence of many chronic diseases…like cardiovascular disease and stroke, hypertension, insulin resistance, and type 2 diabetes.

According to the National Institute of Health, muscle mass decreases 3-8% per decade after 30 and this rate of muscle decline is higher after 60!  Less muscle generally means a higher body fat percentage and higher body fat slows your metabolism down, NOT age.

Here are 5 ways to combat muscle decline:

  1. Eat protein (Ladies…are you getting enough?)
  2. Resistance train (Do you have a strength training routine that involves building muscle?)
  3. Increase your Omega 3s (Omega 3’sare anti-inflammatory and inflammation causes muscle to break down)
  4. Check your vitamin D levels (vitamin D helps with muscle protein synthesis)
  5. Walk (walking increases mobility and blood flow which helps with insulin and muscle repair)

If you don’t have access to a gym or some weights, resistance bands are an inexpensive option to help maintain or build muscle.  Many exercises can be done with resistance bands to work the upper or lower body. Here are a few upper body examples:

1. Overhead press

  • Stand with your feet shoulder-width apart and hold the band in each hand with an overhand grip.
  • Raise the band up to shoulder height, then press it overhead until it is straight above your head.
  • Slowly lower the band back down to shoulder height, then repeat.

2. Chest press

  • Lie on your back with your knees bent and your feet flat on the ground.
  • Hold the band in each hand with an overhand grip, palms facing each other.
  • Slowly lower the band down to your chest, then press it back up to the starting position.

3. Bicep curl

  • Stand with your feet shoulder-width apart and hold the band in each hand with a supinated grip (palms facing up).
  • Curl the band up to your shoulders, then slowly lower it back down.

4. Tricep extension

  • Stand with your feet shoulder-width apart and hold the band in each hand with an underhand grip (palms facing down).
  • Bend your elbows and extend your arms behind you, keeping your elbows close to your body.
  • Slowly lower your arms back down to the starting position.

These are just a few examples of exercises that can be done with resistance bands to work the upper body. There are many other exercises that can be done, so find some that you enjoy and that challenge you.

Tips for using resistance bands:

  • When choosing a resistance band, start with a light band and gradually increase the resistance as you get stronger.
  • Make sure to warm up before using resistance bands.
  • Focus on proper form and don’t sacrifice form for weight.
  • Listen to your body and don’t push yourself too hard.
  • Vary your workouts to keep your body challenged.

Resistance bands are a great way to add variety to your workouts and challenge your muscles. They are also a portable and affordable option for strength training. I take them with me when I travel!

Prevent sarcopenia (muscle loss) and get strong today.

Your body and your family will thank you.

 

 

 

 

 

 

 

Lisa