Unlocking Sustainable Eating Habits: 8 Simple Hacks

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Friends, are you ready to make some simple changes that can greatly impact your health? Below I’ve outlined 8 easy-to-implement habits that can significantly improve your eating habits and overall health

These hacks are designed to be adaptable and can be incorporated gradually into your daily routine. By focusing on one healthy habit at a time, or implementing them together, you can make lasting, positive changes to your health AND your relationship with food.

  1. Hara Hachi Bu: Eat until you’re 80% full. Studies show this can drastically reduce calorie intake. I love this!
  2. Slow Down: Eat mindfully. Put your fork down, take deep breaths, or sip water between bites. Try counting how many times you chew before swallowing and you’ll be surprised at how often you start to swallow before a food is well chewed.
  3. Avoid Hangry Girl: Prepare healthy snacks (beef sticks, hard-boiled eggs, almonds) to avoid impulsive, unhealthy choices.
  4. Prioritize Sleep: Pay attention to sleep quality and if you aren’t getting 7-9 hours a night, consider taking steps to improve sleep (see post). Increasing sleep by 1 just hour to decrease cravings and burn more calories.
  5. Move It: Take a short walk after meals to improve blood sugar control.
  6. Track Snacks: Journal your snacking habits to identify triggers and patterns of emotional eating.
  7. Kitchen Cleanse: Remove unhealthy temptations and stock your kitchen with healthy, readily available options.
  8. Hydrate: Drink plenty of water throughout the day, especially before meals. To get the most out of your water, add some electrolytes.

And, if you’re looking for a few bonus hacks, here you go!

  • Protein First: Prioritize protein, healthy fats, and fiber at the beginning of your meals.
  • Time-Restricted Feeding: Try intermittent fasting (e.g., 12-hour fasts) to improve cellular health.
  • Avoid Fast Food: Opt for whole, unprocessed foods as much as possible. The ingredients used in most fast foods make them more like “frankenfoods” than food to nourish your health, plus the SEED OILS used are inflammatory.

Remember, it’s not about perfection, it’s about making healthier choices more often.

You got this!

Disclaimer: This is for informational purposes only and does not constitute medical advice. Consult a healthcare professional for personalized guidance. 

Happy 2025 – Set Goals to NOURISH & Respect Your Body

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Friends, it’s a NEW YEAR with daily opportunities to cultivate and embrace healthy habits, strengthen relationships, and pursue passions that bring joy and fulfillment. Let’s make it count. You can focus on what you can do right now, with what you have available. Small consistent steps can lead to big results, so commit to a few healthy habits THIS week!

  • Prioritize self-care
    • Sleep: Ensure you get enough quality rest.
    • Movement: Incorporate regular physical activity into your routine.
    • Mindfulness: Practice mindful breathing and stress reduction techniques.
  • Fuel your body wisely
    • Choose whole foods: Focus on whole, unprocessed foods, especially fruits, vegetables, and lean proteins. (check out why seed oils are toxic)
    • Hydrate: Drink plenty of water throughout the day.
    • Limit processed foods: Minimize consumption of processed foods, sugary drinks, and unhealthy fats.
    • Consider organic options: Opt for organic produce and other products when possible.
  • Support your body’s natural functions
    • Manage stress: Implement stress-reducing techniques like meditation, yoga, or spending time in nature.
    • Support healthy digestion: Allow adequate time for digestion after meals.
    • Balance blood sugar: Choose foods that stabilize blood sugar levels.
  • Avoid harmful substances
    • Eliminate smoking: Quit smoking completely.
    • Limit alcohol: Reduce or eliminate alcohol consumption.
    • Minimize toxins:
      • Choose non-toxic cleaning products and personal care items.
      • Avoid artificial sweeteners and processed foods with excessive additives.
      • Be mindful of potential hormone exposure from dairy products.

I know you’re aware of these principles, but a gentle reminder can be helpful as life often pulls us in many directions. Surround yourself with friends and family who will support and/or join you in your efforts.

You got this!

20 things That Will Improve Your Health For Free!

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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!

Unlock Your Muscle Potential: Lift, Don’t Limit

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Forget the myth that you need a gym full of equipment to sculpt a strong and defined body. The truth is, a couple of dumbbells, resistance bands, or even your own bodyweight can be your ticket to building muscle and achieving your fitness goals.

To build muscle, you need to challenge your muscles beyond their comfort zone. This is called mechanical overload. When your muscles are pushed to their limits, they adapt by growing stronger.

Imagine each muscle fiber as a tiny rubber band. The more you stretch and challenge it, the stronger and thicker it becomes. This is essentially what happens when you lift weights or engage in challenging bodyweight exercises.

I’m not just talking about lifting heavy; I’m talking about pushing your muscles to fatigue. Whether you’re using heavy weights, light weights, or just your body, the goal is to overload those muscles and trigger growth.

What did she say?

The key to muscle growth is progressive overload. This means gradually increasing the demand on your muscles over time. Here’s how:

  • Lift heavier weights: If possible, gradually increase the weight you’re lifting to challenge your muscles.
  • Increase repetitions: If heavier weights aren’t accessible, perform more reps to reach muscle fatigue.
  • Slow down the tempo: By controlling the speed of each rep, you increase time under tension, stimulating muscle growth.

Remember, consistency is key. Listen to your body, and enjoy the journey of building a stronger, healthier you.

Let’s redefine strength together. You got this!

P.S. Check out some inexpensive fitness equipment pieces you can have at home or take with you when traveling to maintain muscle!

Positivity Posse: Surround Yourself with Uplifting Vibes!

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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!

Unleash Your Inner Champion: How Positive Self-Talk Boosts Performance

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Ever doubt yourself right before a big race or a challenging workout? It happens to the best of us! But here’s the good news: athletes like you can unlock a powerful tool to improve performance and self-belief – positive self-talk.

Imagine your inner voice as your personal hype man. When that voice whispers “you can’t,” you might give up on those last burpees. But flip the script with a “Yes, you’ve got this!” and watch yourself crush them!

Positive self-talk isn’t just for everyday life – it directly impacts your training. That inner dialogue before and during workouts shapes your approach and ultimately, your results.

Here’s how self-talk can be your secret weapon:

  • Boosts Energy and Effort: Starting a tough workout? Self-talk can get you pumped and put in your best effort.
  • Powers Through Fatigue: Hitting a wall mid-set? Positive affirmations like “Keep going!” or “Breathe!” can give you that extra push.
  • Conquers New Challenges: Nervous about a new workout or aiming for a personal best? Self-talk builds confidence and increases your chances of success.

The best part? Benefits are immediate! While it gets more natural with practice, you might see improvements the very first time you try it.

Ready to make self-talk work for you?

  1. Plan Ahead: Identify a situation where you want a performance boost. Is it a challenging workout or an upcoming race?
  2. Craft Your Cues: Create a list of simple words or phrases that fit your situation. Struggling with deadlifts? Write down “You got this!” or “Strong and powerful!”
  3. Swap Negativity for Positivity: Turn those self-doubts into positive affirmations. Instead of “Ugh, this is heavy,” reframe it to “I can lift this. I’ve done it before!”
  4. Practice Makes Perfect: Rehearse your cues regularly and see how they make you feel. Adjust them if needed.
  5. Stick with It: It might feel strange at first, but experiment! Try saying your cues silently or out loud. With practice, you’ll be surprised at how effective they become.

Self-talk is a powerful tool for athletes. By training your inner voice to be your cheerleader, you can silence doubt, boost confidence, and reach your full potential! Remember, your inner voice is always there – why not make it your biggest supporter?

“May the power be with(in) you”!

                 

(Ok, ok…that was corny, but you catch my drift!)

Step Up Your Day: How Small Movements Lead to Big Results

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Ever wonder how much energy you burn outside of the gym? It all comes down to “NEAT” or Non-Exercise Activity Thermogenesis — the fancy way of saying calories burned through everyday activities. From walking the dog to cleaning the house, even minor movements add up throughout the day and contribute to your overall calorie expenditure.

Why is NEAT important?

Desk jockeys, listen up …you might think that gym time is enough, but neglecting movement throughout the day can hinder your progress. Here’s where NEAT comes in. By staying active during your daily routine, you can unlock a treasure trove of health benefits:

  • Burn more calories, all day long: Forget the all-or-nothing mindset. Every step, fidget, and chore adds up to a significant calorie burn, even outside of the gym.
  • Boost your overall health: NEAT isn’t just about aesthetics. It can contribute to better blood sugar control, a healthier heart, and easier weight management.

How to boost your NEAT:

The good news is, NEAT is everywhere! Here are some ideas to get you moving more:

  • Take the stairs: Ditch the elevator for a quick leg workout.
  • Park further away: Add a few extra steps to your errands.
  • Pace while on the phone: Turn those phone calls into mini walking breaks.
  • Fidget freely: Don’t be afraid to tap your foot or drum your fingers – it all adds up!
  • Stand up and move: Consider a standing desk or take short walking breaks throughout the workday.
  • Embrace daily activities: Cleaning, gardening, and playing with your kids are all NEAT opportunities.

Measuring NEAT:

While a “dressed up step count” isn’t the most precise method, aiming for 8,000-10,000 steps daily is a good starting point to track your NEAT activity.

Remember: Small steps = big results! Even simple movement boosts your body’s daily calorie burn, making you healthier.

Want more? Check out this NCBI research of this ISSA article on the subject!

You got this.

 

 

(Walk me!)

The Power of Protein for Sustainable Fat Loss

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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

Conquer the Winter Blues: Unfreeze Your Fitness

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The icy grip of winter tightens, days dwindle like fallen snow, and motivation for that jog around the park? Buried deeper than a penguin in Antarctica. But hold on, fellow fitness enthusiast! Resist the siren song of hibernation, for within the winter wonderland lies a treasure trove of movement possibilities. Let’s ditch the doldrums and rediscover the joy of staying active, even when the thermometer dips lower than your willpower.

Indoor Oasis: Your Living Room Gym Awaits

No need to brave the blizzard! Transform your living room into a winter fitness haven. Dust off those trusty bodyweight exercises: lunges that sculpt and squats that strengthen, push-ups that defy gravity, and planks that chisel your core. Invest in a set of resistance bands for endless possibilities – bicep curls with a wintery twist, rows that banish holiday-season slouch, and leg presses that’ll have you conquering icy hills with ease. Embrace the cozy atmosphere: light some candles, put on uplifting music, and let your workout feel like a cozy dance party, fueled by hot cocoa and determination. Mmmm!

Embrace the Chill: Winter Sports – Nature’s Playground

For those who crave the crisp bite of fresh air, winter offers a playground of invigorating possibilities. Lace up your boots and hit the snow-covered trails for a cross-country skiing adventure. Imagine the crunch of snow under your feet, the rhythmic whoosh of your poles, and the breathtaking scenery surrounding you. Feeling playful? Grab a sled and relive childhood joy, careening down snow-covered hills with laughter echoing in your wake. Ice skating offers a graceful glide, a dance on a frozen canvas, where strength and artistry meet. And who can resist the thrill of a downhill tumble? (It’s all part of the fun, right?) For those of us in Texas, we may not have snow, but we DO have the cold right now!

Community Spirit: Warmth Within, Togetherness Without

Staying motivated isn’t a solo act. Find your community, your winter fitness family. Join a local indoor exercise class, a yoga studio offering candlelit sessions, or a dance group that grooves to frosty beats. Let the energy of others fuel your own, and forge bonds with like-minded individuals who share your love of movement, even in the coldest months. Don’t underestimate the power of virtual communities! Join online fitness challenges, share your winter workouts on social media, and connect with others who are also battling the winter blues. The encouragement and shared experiences will keep you warm and moving.

Building a Cozy Routine: Embrace the Slow Burn

Forget about pushing yourself to the limit in sub-zero temperatures. Instead, embrace the winter pace. Schedule shorter, more frequent workouts throughout the day. (Check out my 4-minute Instagram Tabata workouts, for example!) Take a brisk walk during your lunch break, do a quick yoga flow while the kettle steams, or squeeze in some bodyweight exercises while your morning coffee brews. These bite-sized bursts of activity are more manageable and add up to big benefits. Listen to your body, prioritize rest, and savor the slow burn of consistent movement.

My Winter Story: From Icicles to Inner Fire

Last winter, I fell into a familiar trap: the cozy hibernation mode. “It’s too cold to go for a trail run!” But one freezing morning, inspiration struck in the form of some girlfriends braving the cold, so I donned my warmest gear, laced up my sneakers, and stepped into the crisp air. The initial shock, a slap of cold reality, soon gave way to invigorating warmth. My lungs filled with icy air, my muscles protested, then embraced the challenge. And as I finished that run, while my cheeks were numb, I felt a fire rekindled within.

Challenge Accepted: Ignite Your Winter Flame

This winter, let’s challenge the narrative. Let’s banish the notion that cold weather equals fitness surrender. Instead, let’s embrace the season as an opportunity to move differently, to discover new joys of movement, and to build a cozy, sustainable fitness routine that keeps our flames burning bright. So grab your warmest scarf, your most determined spirit, and step out into the winter wonderland. Remember, the snow might be cold, but your inner fire is hotter than ever.

Ready for the Adventure?

Share your favorite winter workout tips in the comments below! Have a favorite cozy routine? A quirky indoor activity that keeps you moving? Let’s inspire each other and conquer the winter blues together! Remember, a little movement is better than none, and every snowflake we dance through strengthens our resolve. Let’s make this winter a season of movement, a testament to our unwavering spirit, and a celebration of the joy that comes from staying active, even when the world around us is frozen.

Consistent Powerful Change with a Keystone Habit

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Happy New Year, friends! ✨

As the fireworks fade and the champagne flutes dry, many of us find ourselves contemplating the blank slate of a new year. We whisper aspirations about healthier habits, bolder careers, and deeper connections. But…change can be hard. We’ve fallen victim to resolutions before, derailed by the inertia of old habits and the siren song of comfort.

THIS year, let’s rewrite the narrative. Forget the lofty, all-or-nothing ambitions. Instead, let’s embrace micro-transformations, focusing on consistency over complexity. The secret weapon? A keystone habit. (see Forbes article on keystone habits for more)

Research tells us that building one keystone habit, a fundamental behavior that ripples into other areas of life, is far more effective than juggling an unwieldy list of resolutions. Think of it as planting a single acorn, nurtured each day, destined to become a mighty oak, its branches reaching towards a healthier, happier you.

So, how do we cultivate this keystone habit? Start small. Pick something achievable, something that ignites a spark of joy. Maybe it’s a 10-minute morning meditation, a brisk walk beneath the sunrise, or whipping up a nutritious breakfast instead of grabbing a sugar-laden pastry. These seemingly insignificant acts, repeated daily, become the threads woven into the tapestry of lasting change.

Simplicity is key. Don’t overcomplicate the process. Your keystone habit should be a seamless integration into your routine, not a battle of willpower. Find what resonates with you, what aligns with your natural rhythms and preferences.

Harness the power of the morning. Early hours hold a quiet magic. Our minds are fresh, our resolve unwavering. That’s why I champion the power of sunrise movement. A simple yoga flow, a jog bathed in golden light, walking barefoot in the grass, a dance session infused with your favorite music – these energize your body and spirit, setting the tone for a focused, productive day.

Consistency is the cornerstone. Every missed practice isn’t a failure, but a gentle reminder to recommit. Remember, progress, not perfection, is the true measure of success. Be kind to yourself, celebrate small wins, and trust in the momentum of daily repetition.  (See “8 Steps to Create Consistency in Workouts” post)

This year, let’s ditch the pressure and embrace the process. Let’s focus on nurturing one powerful habit, a keystone that unlocks a cascade of positive transformations. What will your keystone be?   The acorn you plant today might just become the oak that shades your tomorrow.

Wishing you a year brimming with health, happiness, and the quiet power of consistent, mindful change.

Happy New Year!

Lisa