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Morning Moves For The Win

Man in hair bonnet and bathrobe, drinking coffee with smirk on face, waiting for toast to pop up in toaster. Text on picture says, "Actual footage of me working out."
Robert Blackmon.

I am certain that by now, the above image doesn’t represent any of you! I will admit, I don’t like working out in the morning. The science is out on whether or not it really makes a difference. For me, my mind is firing and I need to do brain work then. I like evenings, when everything is done and I can throw my booty in a happy little circle and not think about email, dishes, and the like. To be sure, I am of the school that believes the workout you will DO and ENJOY is the best one. Hell, it is really the only one you should be doing.

The following three strategies are ways to get you up and going! Have fun trying them all (if you do #1, please comment FOR SURE). The point of this month was to get you some morning motivation so that you can establish routines that support the tasks necessary to crush your goals this year! If you have gotten better about the routine but maybe are struggling to break down the goals, read this.

  1. Awake using the Wim Hof Method. Full Disclosure: I had not heard of this and have NOT tried it. It sounds a little to jolting for me. However, those who do it, rave about it and tout effects like decreased stress and improved performance. Taken from the website, the protocol is as follows: 1. As soon as you wake up, sit in a meditation posture. 2. Do 30 power breaths — inhale through the mouth or nose and exhale through the mouth in short powerful bursts (like blowing up a balloon). 3. Hold your breath until you gasp. 4. Take a deep breath in and hold for 10 seconds. 5. Repeat for three more rounds. 6. Have a cold shower. Meet me at #2.
  2. Rise and Shine 2.0: Years ago, I started following the Fly Lady. One thing she talked about was “Shining your sink” and getting “dressed to the shoes”. Those things have stuck with me and my wake up ritual consists of rising (to greet the day with a quick stretch), smoothing the bed (not making it as it still holds the hubby), and getting dressed and shining that sink while I drink water and make coffee!
  3. Move your body, of course. I know that are some people who will prefer to get their joyful movement in the morning. If that is you, go ‘head with your bad self. If it is not, maybe you can get in the morning magic and get your full on workout later! It does get the blood and thoughts flowing and I do enjoy walk breaks all day!
Man dancing and spinning on a fast moving treadmill conveyor belt.
Man Dancing on a treadmill.

I hope that these posts about starting your day have been useful to you as we start this year! In February–you guessed it!–I will be talking about the basis of love, self love. Cultivating that love is tantamount to you living your best life–now.

Join the free 5 day Self Love Challenge boost your self confidence starting on Monday, February 1st!

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Morning Mood Boosters

Witch grumbles sarcastically about hating gorgeous mornings. She is wearing dark cloak and is in a candlelight dark room.
Bette Midler in Hocus Pocus

Today, I have a quick round-up of 5 doable habits to add to your mornings that will boost your mood–even if you are not a morning person!

  1. Get Enough Sleep. This one needs no explanation and is totally underrated!
  2. Get ready for the day while listening to positive or productive podcasts and TedTalks.
  3. Drink a full glass of water. I do prefer mine warm with lemon, while I make the coffee.
  4. If you can, do a brain dump of all the ideas you have and of things on your mind about the day. When you settle in to work, you can review and make sure critical tasks are being completed.
  5. Do something creative in the morning. Work on your side hustle; write a blog (YASS!) or page or two of your book. Sketch. You get the point. It will give start your day with something you enjoy and you can concentrate on work things!

What go-to habits are built into your morning routine? Do they help you or distract you? Drop a comment and let me know how you launch into your day!

College football fan dressed like astronaut, pretending to blast off, jumps and lands in hedge.
SEC Football Fans


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5 Minute Mind-Body Morning Hack

Animated Cinderella turning over in the bed and covering her head up with a pillow.
Cinderella Morning Reaction.

Mornings, am I right?

I only recently became a morning person in the past few years. And not because of some grand, lofty lifestyle overhaul strategy. It was literally the only time my house was quiet enough for me to think.

I started by getting up only 15 minutes earlier than my husband. At the time, he was up at about 6:30am. I didn’t get up until about 7:00am. After the couple of days of adjusting and actually getting a list of tasks together, I realized was how much more I got done in all areas of my life. Over the years, I have worked myself up to a 4:45am alarm (Monday – Friday). Disclaimer: I am in bed by 8:30 on ‘work nights’ and usually get in a 30 minute power nap when schedules may push my bedtime later.

FACT: How we start our morning often sets the tone for our day.

And, more often than not, our busy lives dictate a busy morning!

The Morning Makeover Challenge is about to wrap and if you missed it you can catch the next one here. In the meantime, I challenge you to wake up 5 minutes earlier in the morning and do at least ONE stretch (or yoga pose) and think of ONE thing for which you are grateful. That’s it.

One stretch won’t take you 5 minutes, so you may choose to stretch a little longer, learn a new yoga pose or take a few extra minutes to relax, enjoy your coffee or get ready for your day.

Waking up 5 minutes earlier and doing ONE stretch and ONE gratitude practice is TOTALLY doable. And transformative.

Stretching increases your flexibility and mobility – making movement and daily tasks easier. It also increases body and mind alignment and can also decrease stress. This slower, deliberate movement may even encourage you to get in some fun, healthy movement before you are off for the day.

Studies show that a daily practice of gratitude can lead to increased optimism, satisfaction, enthusiasm, motivation and HAPPINESS.

Consciously choose to think of one thing you are grateful for each day. Honestly, it can be the same thing every day. Just take a moment at the start of your day to be thankful.

Can you wake up 5 minutes earlier for the next 7 days and do ONE stretch and ONE gratitude practice? Leave an emoji or comment if you accept the challenge.

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Do Your Routines Serve or Sabotage You?

It is the beginning of the year and goals are at the top of everyone’s lists. Resolutions sound great but a 12 month time horizon all but sets them up for epic failure-again.

If you want this year to be different, listen up!

Goal accomplishment is what you want. We all set goals, but most overlook how daily routines can serve us or sabotage us.

Routines are important and powerful. They allow us to save time by not having to make decisions. They can support you, your vision, and your goals, or they can work against what you actually want.

We all have routines, but few of us actually chose our routines. We just seem to fall into them, and we keep our routines unless they’re obviously failing.

Your current routines might be okay, but are they bringing you closer to your goals? Do they support your values and priorities? Examine your daily routines and determine how well they serve you.

If you think that your routines could use a tune up, then join in the Morning Makeover Challenge. It is a free email mini-course with 5 strategies that deliver. One of my beta testers, Aaria, said:

I had never thought about a morning routine. I was used to my mom getting me up and me rushing to catch the bus. When I went to college, I was scared I’d be struggling to manage school, athletics, and fun. The Morning Makeover really helped me set my day up so that I got more done and made better progress than I could have ever made on my own. I won’t lie–knowing that sleep was a strategy had me sold from the start!

Aaria R., College Beta Challenger

Challenge begins Monday, January 11th. Join in and learn actionable steps to start your day on SLAY!

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Look Out 2021!

It’s a New Year and a New You – How to Keep Your New Year’s Resolutions

Do you struggle to keep your New Year’s resolutions? More than likely, the excitement of starting a New Year wanes away and you find yourself back into your old routines.

Even when you have adequate motivation and the will to change, seeing it through can be damn-near impossible! The trick is to turn your optimism for the New Year into concrete actions. Once you start a routine, it becomes easier to follow through.

Whether you’re making multiple resolutions or wanting to work towards one bigger goal, be sure to pick something that’s achievable within the year’s time frame. And then, break those goals into chunks-or smaller goals that you can tackle in 4-, 8-, or 12 weeks time. I assure you, this is only way to prevent the ‘time horizon’ from getting the best of you.

I outline a few critical actionable steps that you should add to your resolution protocol!

Photo of pale pink office supplies and planner for the year 2021.
Photo by Olya Kobruseva on Pexels.com

Set Achievable and Clear Goals (S.M.A.R.T.)

Strive for making your goals achievable so you don’t set yourself up for future failure. For example, let’s say your goal is to save money. Determine where you stand currently, and then give yourself a goal that can be achieved putting back or cutting about 3-5% of your income a week.

You’ll also benefit from making clear goals. Rather than saying that you want to save, state a specific dollar amount. Then define the “how” as well. Are you going to follow a specific budget? How are you going to cut costs? Are you going to start an account that bears interest?

By now, we are all familiar with SMART goals: Specific, Measurable, Achievable, Realistic, and Time-Bound. This works! With a clear, achievable goal and a set plan of tasks you know you can complete, you virtually guarantee your success! You know exactly what you want and how you’re going to get there. All you need to do now is take action.

Take and Track Action

Taking action is usually where people tend to run into some trouble. It’s easy to get pumped up about an idea, but when it comes down to executing your plan, you might be tempted to fall short which is why smaller, less daunting goals is helpful in avoiding overwhelm and procrastination.

In this situation, you only need to muster up the energy to start. Tell yourself that you’re going to stick to your new plan for one week and then evaluate how it went. On the other hand, if you take everything in all at once, you’ll be less likely to begin in the first place. If it looks overwhelming, just focus on the short term.

Establish Strong Routines

I personally believe this to be key. Rituals or routines can set the stage for success if you develop them when motivation is high. Then you experience lulls in motivation, you will be accustomed to the work part and will be able to power through until you are feeling motivated again. Failing to plan for a lag in motivation is what distracts and derails most people.

For example, in our money saving scenario, paring back spending can be especially tough if you’re not accustomed to budgeting. The early days can leave you without items of convenience and feeling deprived. That doesn’t sound like fun at all! However, those first few days are the worst you’ll endure. You will need to plan for entertainment and expenditures and perhaps prepare meals instead of dining out. After your rituals are established, however, you may find that you are exceeding your savings goal and having a good time in other ways as well.

Join me for the first email challenge of the new year, Establishing Your Morning Routine! It’s free and great way to get a running start on accomplishing your goals!

Reward Yourself

Reward yourself often for your excellent efforts because you deserve it for working hard to change yourself for the better. You don’t need to wait until the end of the year to treat yourself.

Break up your goals into smaller pieces and every time you achieve a milestone, give yourself something that you enjoy. It could be an item you’ve been wanting or maybe a night out on the town.

Rewarding yourself for a job well done motivates you to keep going!

Do It Again!

After your first successful year of bettering yourself through New Year’s resolutions, you can then repeat the process and work on another aspect of your life. Before you know it, you’ll be a perfectly happy and healthy person because of your awareness, perseverance, and hard work!

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Eat, Drink, and Be Merry

Living in a culture so distracted by the thin/fit/cis/white/able-bodied ideal leads many to a disconnected relationship with the body, instead of one of reverence,”

@benourished (Instagram).
Family gathered around a table with wine and several food dishes as if celebrating in the fall.
Family gathered around a table with wine and several food dishes as if celebrating in the fall.

When I read this post, I immediately replayed tons of comments about holiday weight gain, not enjoying favorite dishes, or eating quantities of comfort foods that would starve a bird. I get it. In my full-time career I work in a YMCA. I constantly reflect on the sheer depth of diet culture and how it has permeated the fabric that is woven into the tapestry of health and, subsequently, of one’s self-image. Honestly, I am so grateful for the exposure. It was the catalyst that pushed me to liberate myself from the entanglement with this culture through education, self-discovery, and lots of effort. You have no idea. Old thought and behavior patterns are hard-not impossible-to unlearn.  It is also why I am hopeful that others can too.

To that end, I hope that you will enjoy this season with a true zest for life! If that means eating your favorite foods, eat them. If you are binge baking to compensate for distance from family, mourning a loss, or for sheer pleasure, enjoy! Let this holiday season be the beginning of you learning to listen and trust your body again. Let this be the beginning of you committing to live more fully-on a full stomach! Let this be the beginning of knowing that there is so much more to life than dieting and feeling bad about your (AWESOME) body. I am here! I have club, and my dear soul, you are accepted 100% as you are right now. If you change your body in anyway, you are accepted. If you don’t, you are accepted. And honored. Truly and completely.

Wishing you the best that humanity and the universe has to offer this season and every day!

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Moving Towards Oneness

“Othering” is a term that not only encompasses the many expressions of prejudice on the basis of group identities, but we argue that it provides a clarifying frame that reveals a set of common processes and conditions that propagate group-based inequality and marginality.

https://www.otheringandbelonging.org/the-problem-of-othering/

Moving past the tolerance of those that are different is only a step. It is my sincerest wish that we can move beyond that step towards a circle of human concern. All the humans. We are all painfully aware that this lofty goal seems unattainable. I have faith though. But faith without work is dead, and my work is to move in the circles to which I have access and continue to advocate for the acceptance of all–as they are. To paraphrase Iyanla Vanzant, we are all here on purpose with a purpose because we were created from a place of purpose.

A photo of a hand of a person of medium brown skin touching the hand of a person of white  skin. Together the hands create a heart shape. The photo conveys the ideal that differences can be overcame to create an accepting, diverse society with all.
photo of a hand of a person of medium brown skin touching the hand of a person of white skin. Together the hands create a heart shape.

That could be the start of a deep and ongoing conversion, or more accurately, the continuation of that conversation. Today, though, I am here to ask you to do something.

  • Listen to the Yoga and “Removing the Concept of Other” Podcast. Along with colleagues, I am featured in the episode where we discuss how Yoga can help move our society closer to a circle of human concern. On all the major platforms, listen on Spotify here and iTunes here.
  • Comment, like, and share this website and that podcast, please! Our Socials: @fiercefitness.atx @innerexploreryoga @dexcellentfitness @bodybliss.tm

THANKS!

Drop a comment here or anywhere you connect with me on this topic or any topic!

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Getting to Know You

During this (extended) time of “sheltering-in-place” in response to the Corona Virus Pandemic, lots of folks are going “stir-crazy”. Like globally. Divorce rates are up. Depression is setting in. Everyone apparently is baking. In the fallout, self-awareness has emerged as the skill of the decade. I am glad and can acknowledge that it was something I had to work to develop. Thankfully, there are some actions that one can take to get started on this journey now.

Self-awareness is the ability to objectively reflect and compare one’s actions to the internal standards and values. There is no blame or shame. Just the opportunity to live in alignment with the values you decide are important to you. The ability to remain objective is important as it is where you are able to provide your own approval and dismiss the judgments of others about how you look, love, or live your life. Your superpower as a sovereign being begins with self-awareness!

Some people are better at this than others. For years as a young adult, this was a struggle in that my self-awareness lacked objectivity. I would argue that pure objectivity is impossible, but what I was doing was really blaming others for when things did not turn out how I wanted them to. Feedback analysis was a useful tool for me and it forced me to acknowledge when I had lived in a way consistent with my internal beliefs. Eventually, I went on to do value alignments and really got to what was important to me–not what others had told me was or should be important. Nothing boosts your self-esteem like self-approval! And nothing helps you build that foundation like being self-aware.

The Man in the Mirror

Photo by JESSICA TICOZZELLI on Pexels.com

Becoming self-aware connects you with your truest self. It is important because when we have a better understanding of ourselves, we are able to experience ourselves as unique and separate individuals. We are then empowered to make changes and to build on our areas of strength as well as identify areas where we would like to make improvements (University of Warwick). In experiencing ourselves as unique, we can build a positive self-image where our individuality is valued and appreciated for its uniqueness.

We are all multi-faceted and complex, layered, like onions, with experiences, feedback, patterns, and learned behaviors. According to Positive Psychology, self-awareness can be integral in learning about your desires and values, strengths and weaknesses, help you reach goals, learn or relearn behavior or thought patterns. It is in this intentional reflective process that you learn who you really are and can also work to overcome any challenges or limiting behaviors and beliefs.

3 Quick Action Steps

Make It Happen Positivity Attitude Possible Graphic Words

Here are three easy activities that you can do to start learning about yourself on a deeper level.

  • Completing a Triggers worksheet that can help identity situations that may triggering for you. this can be really useful in uncovering past experiences or discovering hidden biases or beliefs. You can try one here.
  • Completing a Life Goals worksheet. This can help a person who feels like they “spinning their wheels” or living a life void of purpose get motivated and visualize what working towards their goals looks like. Try this one!
  • Try Feedback Analysis. This is an approach where when one undertakes a project or makes a decision, they record how the made the decision and their expectations. At the end of the implementation, they review their results with the expected results in order to evaluate whether or not they were successful and why or why not. This objective analysis is particularly useful for those who lack emotional intelligence and have an inability to see their role in successes or failures. This was method I started to employ when I became a teacher and it spilled over to how I look at personal decisions as well.

I hope that these resources can help you or someone you know develop self-awareness. It truly amazing how self-awareness can potentially enhance every experience in your life as it a tool to reflect, ground, evaluate, and make good decisions.

Bonus: Read Emotional Intelligence 2.0 by Jean Greaves and Travis Bradbury. It comes with a code for an assessment which can be really helpful!

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Express Your Gratitude to Improve Your Health

Emotions can bottle up inside you, but you don’t have to let them. You can master your thoughts, feelings, and emotions and learn to let them out in positive ways, so they don’t cause you stress and harm.

One of the best ways to improve your health and handle your emotions is by expressing your gratitude. Yes, really!

Ask yourself: What are you thankful for? Who matters in your life? Even when life may not be going as planned, there are still many things to be grateful for.

Give Your Gratitude Away

No matter how much you appreciate someone in your life, that person may not have any idea about how you feel. Rather than just assume they know your thoughts and feelings, go ahead and speak up. Tell them how you really feel and what’s in your heart.

See the smile? It feels good, doesn’t it? When you smile back, laugh, and even share tears of joy and love, it helps your heart, mind, and body thrive. It releases a flood of chemicals that your body just loves. It’s a “feel-good” thing to do. That’s true for both you and the receiver of your gratitude.

Maybe you’re grateful for something you have, as opposed to a person. Did you ever think about sending a thankful message to the company that makes the products you love? They probably hear all about customer complaints, but how much gratitude do they get for the work they’ve done to make lives better or more convenient? Give them some of your gratitude and you’ll spread joy all around!

If a person could do only one thing to increase their health and happiness, expressing gratitude might be it. Martin Seligman, a pioneer in the field of Positive Psychology, has remarked, “when we take time to notice the things that go right – it means we’re getting a lot of little rewards throughout the day” (BrainyQuote, n.d.).

Ways to Show Your Gratitude

Showing gratitude is something you can do quite easily and all it costs you is a little bit of time and effort.

Here are some ideas to get you started:

Photo by Marcus Wu00f6ckel on Pexels.com
  • Tell your loved ones you care for them.
  • Hug a friend who’s hurting.
  • Smile at a stranger.
  • Write to a company whose product or service you really love.
  • Make time to listen to someone who needs to talk.
  • Spend some time out in nature, appreciating the beauty of creation.
  • Volunteer your services or help someone in need.

How Does Gratitude Impact Mental Health?


“But I know that I spent a long time existing, and now I intend to live” – Sabaa Tahir


Stress does not have to control our lives when we feel and express gratitude regularly. There is no part of well-being that is untouched by gratitude, be that physical, mental, or social. Practicing gratitude is gaining a life-view of thankfulness. By appreciating ourselves, our dear ones, Nature, and the Almighty, we experience the purest form if all positive emotions. It helps us to realize that nothing is obvious and nothing is to be taken for granted – for it is the little things in life where our real joy lies.
Dr. Emmons, in his studies on the striking effects of gratitude on mental health revealed:

  • Gratitude practices reduce cardiac diseases, inflammations, and neurodegeneration significantly
  • Daily journaling and gratitude jars can help individuals fighting with depression, anxiety, and burnout
  • Writing gratitude letters brings hope and evokes positivity in suicidal patients and those fighting terminal diseases
  • Gratitude improves the sleep-wake cycle and enhances mood. It helps people with insomnia, substance abuse, and eating disorders.

A Take Home Message


Practicing gratitude is synonymous to expressing our feelings for others and ourselves. By simple words of love and praise, we not only make others feel good, but we also feel a lot better of ourselves and our lives. Gratitude is about feeling the right way, about the right things, and at the right time. It is inseparably linked with self-discipline and motivation. It may not give us instant relief from pain and stress, but it brings the feeling of control back to us.
By acknowledging and appreciating our assets, gratitude gives us the charge of our own lives. As Robin Sharma has beautifully put it:


“Gratitude drives happiness. Happiness boosts productivity. Productivity reveals mastery. And mastery inspires the world”.

Photo by Snapwire on Pexels.com
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Healthy and Easy Chicken Soup

When Healing and Nourishment are the Doctor Ordered!

I look at food and recipe blogs. I enjoy them. But more often than not, I am in a time-crunch; I am searching for a recipe fast. I need to prepare it even faster. Enter in my Easy Chicken Soup-in an instant (yes, InstaPot!)

Full disclosure: This is not a sponsored or affiliate post. I don’t even own the branded InstaPot. My little sister gave me an knock-off electric pressure cooker. I love pressure cooker (I call it the InstaNot) and I love my sister even more for the gift that gives!

To the recipe!

There is no real recipe.

I make this bad boy when I want to dose myself or family with a quick nourishing meal that keeps the cold and flu or “the blahs” away. It is not fancy; it is very typical. It is budget-friendly. Chicken soup has solid immune-boosting foods naturally, I help mine with a dose of turmeric and a pinch of ginger (not usually a curry blend. Although in a pinch I have and it was great!)

  • Carrots
  • Onions
  • Celery
  • Red or gold Potatoes (mostly so I don’t have to chop, but Russets will do fine)
  • minced garlic (quite a bit)
  • minced ginger (a wee bit)
  • turmeric
  • salt and pepper to taste
  • a bouquet of herbs if you have it (I grow Rosemary and Basil so usually I through some in, Bay leaf if I have it!)
  • broth (chicken or veggie but I have had to use beef–it was still great!)
  • chicken (if it is not leftover, I use whatever I have–typically boneless, skinless thighs or tenders–once I used chicken fajita meat and yes, you guessed it–it was great!)

You put everything in the pressure cooker, quick cooking chicken on the top. Cook for about 15 minutes on high pressure cook. If you have a cooker that has a poultry setting you can use that one.

Note: This can easily be adjusted to crock pot or slow cooker. In the pressure cooker, I use about 4 cups of broth, I decrease it by a cup in the slow cooker. The pressure cooker needs the liquid to create the pressure and some will evaporate when it depressurizes.

That is it! A dose of vitamins and immune-boosting nutrients that can go from 0 to table in about 30 minutes with leftovers so you can do this any.night.of.the.week. BOOM! Tell that cold and flu to BACK UP OFF YOU!

Check out the other post with tips to keep the cold and flu at bay here!

Hope you and yours stay healthy!

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3 Simple Ways to Boost Your Immune System This Winter

What We All Should Know…I hope!

Good Hand Hygiene is Your Best Line of Defense Against Cold and Flu (and COVID-19) and Avoid Getting Sick by Keeping Your Distance

Hopefully, you and your family have mastered these two basics of health. But running a three-way tie behind them are easy and just as important!

Eat Plenty of Fresh Fruits and Vegetables

All systems of your body work best when they are properly fed. This includes your immune system. Stick to a mainly whole foods based diet that includes plenty of fresh fruits and vegetables. If you feel like you might be a little under the weather or suspect that you may have come into contact with someone sick, increasing your intake of Vitamin C may help as well. Eat a few citrus fruits. Broccoli, cauliflower, and kale are other great options.

Avoid eating processed foods. It takes a lot of time and effort to digest them and you don’t want to weigh your body down with extra work when that energy could be used to boost your immune system, keep you from getting sick, or help you get well sooner.

Get Some Exercise

In addition to eating well, get out there and get regular exercise. For best results, work out in the fresh air. Something as simple as a daily quick walk can help you stay well and strengthen your body. It has the added benefit of helping you to de-stress. I don’t have to tell you that you’re more likely to get sick when you are stressed out. Use daily exercise to destress and stay well. It will also help you with the last way to boost your immune system.

Make Time for Sleep

This last tip is easy to skip over, yet it is the most important one for most of us and the one that can give your immune system a great boost. It’s getting enough sleep. Make the time to get seven to eight hours of sleep each night. Practice good sleep hygiene. Don’t let the word scare you. It means turning off your phone and other screens a few hours before bed. Keep your bedroom calm, quiet, and at a temperature that encourages sleep. It also includes establishing and sticking to a bedtime routine. As an added bonus, you’ll feel more energized for everything else you have to do all day.

We all have times when we could use a little extra boost to our immune system. Cold and flu season are certainly part of that time, or the long winter weeks when we’re stuck inside in close quarters, our hygiene gives way to comfort and we are more likely to catch something. It’s also important anytime you board a plane for holiday travel or when your kids start school. The above are three simple things you can do daily to strengthen your immune system.

Stay tuned! I will share some easy recipes that will boost your immune system and satisfy!

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Juicing – Helpful or Hype?

After the post about debunking myths, I got a few questions on other platforms about juicing as a means to weight loss and a sort of fall-reset.

Let’s start with defining “juicing.”

Juicing is a process that extracts the juices from fresh fruits and vegetables.

Why “juice”?

Juicing has been said to boost your immune system, help with weight loss, lower your risk for cancer and other health issues, and provide balance to your digestive system.

Drinking fresh, pure fruit juices also provides phytonutrients, which are powerful nutrients that increase the strength of your immune system.

Some people choose to replace meals with juice in order to lose weight.

But here is the thing – all of those nutrients that you are getting from juicing are the exact same nutrients that you would be getting if you ate the fruit whole.

And a major con of juicing (aside from the work, clean-up and large amounts of fruit you would have to buy) is that you don’t consume the fruit skin, which is where all of the fiber is held. So by juicing, you are actually losing some of the benefits of eating the fruit.

Fiber plays a key role in weight loss – so if you are juicing to lose weight but missing out on the fiber, it is a little counter intuitive.

A great alternative would be to blend your fruit. There are some juices/cleanses that you can purchase nowadays that are whole-fruit juices too. They are better and way more pricier. For me and my money (and, quite honestly, my satiety), clean, whole foods are the way to go.

Plus, you can throw in some protein or fat for a balanced meal versus an all-carbohydrate fruit juice (because fruit is a carbohydrate) – that will likely leave you hungry short after!.

That being said, sometimes it is easier to grab a drink and go!

So, is juicing worth it?

As with all things – in nutrition and life – there are varying theories.

Based on the loss of fiber (a necessary part of your diet) when juicing and the fact that you can get all of the same nutrients from eating fruit – juicing might seem like a lot of work for a lesser effect.

If you feel you are not able to eat enough fruits and vegetables throughout the day, juicing may help you get those important vitamins, minerals and antioxidants.

But if you are using juicing as a means to lose weight or in an attempt to get all that you can from fruit, eating or blending whole fruit is the better alternative. Stay tuned for a post about apples-a fabulous, fall fruit that is also abundant, inexpensive, tasty, versatile and a nutrient-dense powerhouse!

When all things are considered, would you try your hand at juicing? Why or why not? Comment, like, follow, and share!

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Who You Gonna Call? MYTHBUSTERS!

A Look at 3 “Bad-for-You” Foods

Media and the nutrition market is saturated with advice and guidelines on what NOT to eat. 

But the truth is, with most things, moderation is required. Not total avoidance. 

🧂 Myth #1: Salt is bad for you.

High amounts of salt have been linked to high blood pressure. But your body also needs salt! Proper transport of chemical and function of your muscles, like you heart, depend on adequate amounts of sodium.

As the Standard American Diet (aptly abbreviated SAD) has morphed into a diet full of saturated fats, additives, and larger portions, our diets have become overloaded on lots of different things. A lot of processed foods have a high amount of salt added to them, which over saturates the body with sodium. Coupled with increasingly sedentary lifestyles and genetic tendencies, excess sodium can be harmful.

Eating tweaks and increase in exercise can help you get the necessary sodium and stay in good health. Moderating your salt intake by eating whole foods is much more beneficial than attempting to cut salt entirely out of your diet. 

🍳 Myth #2: Egg yolks are bad for you.

Egg yolks get a bad rep for being high in cholesterol. And a lot of weight-loss fads have included opting for egg whites and avoiding egg yolks. But egg yolks actually have a lot of protein and other nutrients that your body needs. 

Studies have also shown that the link to higher cholesterol has been exaggerated. When a person is healthy and their naturally occurring cholesterol is within normal ranges, eating eggs will not unduly contribute to cardiovascular disease or stroke.

🥩 Myth #3: Red meat is bad for you.  

As with so many things that we consume, red meat has been linked to an increased risk in cancer. While it is true, the red meat of today is different from the meat of 100, even just 50 years ago. The animals receive hormones, antibodies, and medicines. They graze on fields and grains that have been treated with pesticides and chemical. The plants themselves have often been genetically modified as well. However, red meat itself may have a bad rep for no good reason.

From an evolutionary perspective, humans most likely would not be who we are in terms of physical development and brain development, i.e.. intelligence, without the protein from meat consumption. Our bodies most efficiently extract needed proteins from meat. There are necessary and beneficial vitamins, minerals, and amino acid chains found only meat sources or they exist in concentrated amounts. For example:

  • Vitamin B3 (niacin): 25% of the RDA, Vitamin B12 (cobalamin): 37% of the RDA (this vitamin is unattainable from plant foods), Vitamin B6 (pyridoxine): 18% of the RDA, Iron: 12% of the RDA (this is high-quality heme iron, which is absorbed much better than iron from plants), Zinc: 32% of the RDA, and Selenium: 24% of the RDA. Creatine and carnosine are amino acids found only in meat and deficiencies can impede muscle and brain function.

While overly processed or smoked red meats can carry certain compounds that may be detrimental to preventing cancerous cells, red meat in general – and in moderation – does not pose the risk that many fear. Again, simple swaps for grass-fed and hormone-free can reduce or eliminate the risks that are increasingly being tied to chemicals found in practices and not in the meat itself.

Eating a healthy, balanced diet, exercising regularly, avoiding tobacco products, and limiting alcohol consumption are much more important than cutting out red meat.

🔑 Moderation is the key!  

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Getting Enough Movement In Your Day!

With all of  the apps and technology available today, people are more aware of how much movement they are getting. 

But how much movement should you be getting each day?

Studies show that the average adult walks between 3,000 and 4,000 steps per day. 

An ideal number of steps is actually closer to 10,000 per day. 

With so many of us working behind laptop screens all day, it is no surprise that the average person is falling behind in movement! That sit-time has only increased in the pandemic. And it has spread to children, who have also been decreasing their activity levels over time so much so they are the first generation in the United States to have predicted lifespans shorter than their parents (American Academy of Family Physicians).

Start a baseline to determine how many steps you are getting each day. 

Then work your way up to the ideal amount by setting a goal to add 500 steps per day until you get to the 10k. If you fall short or the goal, refer to the post here on ways to sneak in extra steps.

Adding a 20 – 30 minute walk to your daily routine is an easy way to increase your movement. I personally like mine after dinner. It helps with digestion and ensures I am tried enough to turn off the screens and go to bed.

As a bonus, check out this indoor walk video that gets in about 4200 steps in 30 minutes which is equivalent to about 2 miles at 15 minutes a mile! Disclaimer: the in home walk does not replicate the added resistance of forward propulsion or terrain, so this is slightly easier but still a good way to get started and is accessible to all fitness levels!

I tracked the steps in the video on my Fitbit Versa. Do you track your steps/movement? If so, what is your favorite movement app to use? 

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Pandemic Got You Down? Walking=Better Mood + Memory Boosts

Walking might be the simplest, low-impact form of valuable aerobic exercise.

Not only is it easy and free to take a walk, but there are many serious health perks. 

We all know that walking is good for your physical health, but did you know that walking for just 30 minutes each day can also significantly improve your mental health, mood, and life?

Studies also show that, as we age, daily walks can decrease cognitive decline and memory loss!

When you exercise, your body releases endorphins. Endorphins naturally boost your mood. 

And an added bonus of walking outside for exercise is that you also benefit from breathing fresh air, soaking up the sun, and appreciating your surroundings. 

Because walking is rather low impact, you can take a walk with a friend or your family and enjoy a chat and some quality time while you get your work out in!

It is a great activity for all ages. 

You can teach your children the value of daily exercise, enjoy time with your family, take your dog with you, or just get out on your own for some quiet, private time.

Taking a walk by yourself allows you time to slow your thoughts and destress. 

So whether it is taking a walk with your family after dinner or a morning stroll with your coffee before work – I challenge you to add a walk to your plan today!

Fitness and healthy lifestyles consist of daily choices. 

My passion is to help you learn how to make those choices. I have different coaching and wellness packages that I have developed with research, education, and my own personal experiences. If you are interested you can reach out to me here!