Oh the holidays are here, I know you see it and feel it, on you time, energy and budget, but hopefully not on the scale or your waistline! But if so know you aren't the only one. Yesterday I had a client ask me:

What should I do when my healthy habits fail, And/ or they need to get “re-stuck”?!

Let me start with this, I totally understand because I spent so many holiday seasons, setting myself up for failure! For the holidays, I try and set myself (and clients) up for success and use the mantra: “Maintain don’t gain.”

Because life happens, or as I like to say "life be life-in"

And also “ it’s not if you fall off the horse it’s how quickly you get back on the horse when you fall off” 

Here’s how: 

1. Acknowledge and accept setbacks

-Understanding where you’re at—and how you got there: time, emotions, energy, budget etc

2. Revisit nutrition goals

-Reassess your caloric needs and your...

It’s been a while, since I’ve done cryotherapy, but while I was back in my home town to see Barbara O'Neil (yes I was beyond excited) I had to make a stop at Greensboro Sports Performance, besides the world’s best chiropractor Dr. Damien Rodulfo, to jump in the ice box, AKA Cryotherapy

Here's why (Cryotherapy Benefits)

1. Reduced Inflammation: Cryotherapy helps lower inflammation in the body, which can reduce pain and swelling,

2. Faster Muscle Recovery: cold therapy can aid in speeding up muscle recovery after intense workouts or injuries by promoting circulation

3. Boosted Metabolism: Research shows cryotherapy can help boost metabolism, potentially supporting weight loss efforts by causing the body to burn more calories to regulate temperature.

4. Improved Mood and Mental Health: Cryotherapy can help release endorphins, which can enhance mood and reduce symptoms of anxiety and depression

5. Enhanced Skin Health: Cold exposure can improve blood flow, which...

From artificial dyes and sugars to preservatives and even hormone-disrupting chemicals, there are soooo many additives in our food, air, water, cosmetics and even "cleaning" products. These chemicals have been linked to issues like gut imbalances, mood disorders, brain fog, ADD/ADHD, inflammation, and more. For me personal I notice headaches, skin issues and tummy troubles almost immediately when I get near them!

Here are THE TOP 12 TO AVOID at all costs! 

1. Potassium bromate

2. Propylparaben

3. BHA

4. BHT

5. Titanium dioxide

6. Seven artificial dyes

7. Aspartame

8. ADA

9. Propyl gallate

10. Sodium benzoate

11. Methylene chloride, trichloroethylene and ethylene dichloride

12. Sodium nitrite

What can you do?

•Check labels-avoid anything you can’t pronounce

•Opt for whole, minimally processed foods

-Avoid fragrances

•Look for “clean,” “organic,” or “additive-free” products 

-Support local farmers/farmers...

Are you feeling stressed?

Well here is the bad news... Everything boils back down to stress in, on and around our bodies- internal and external stress- but how does chronic stress affect your health?

1. Inflammation/Weight Gain: Persistent stress decreases the responsiveness of glucocorticoids which lowers the immune response and cause cause “toxic water weight” from toxin being stored in the body’s adipose tissue or fat cells

2. Digestive Health: Stress negatively impacts digestion, because digestion down regulates when your body is in fight or flight.

3. Immune System: Chronic stress suppresses the immune system, making us more susceptible to infections and illnesses.

4. Heart Health : Prolonged stress raises blood pressure and increases the risk of heart disease and strokes.

5. Mental Health: Long-term stress is linked to depression and anxiety, disrupting our neurotransmitters in our gut aka our second brain.

6. Cellular Aging: Stress accelerates the...

Ok so hear me out I’ve tried to put on muscle for years. Legit high protein diet, heavy weights, creatine supplements… the works 

However women don’t naturally “bulk up” due to estrogen- I’m sure there is some genetic freak or two out there exception to every rule- however the “bulky” women you see usually aren’t all natural.

Also after the age of 30-ish our muscle starts to decline roughly 5% every 10 years which is why strength training is so important!

But why should you start to workout BEFORE (aka during) your weight loss journey?

Because muscle burns fat! 

Yes muscle can take up 20% more mass than fat- this is why muscular people usually weigh a bit more than they apear. However their body fat percentage is lower than someone of roughly the same age, height and weight.

So since muscle burns fat, the more muscle I build the more it speeds up my metabolism and the more calories I burn off, therefore...

As hard as I try, I eventually get sucked into the social media scroll, and the more I do the more contradicting information I see. You should do this, you should do that, don't miss that, avoid this... it goes on and on, but what do I find to be one of the biggest lies in the fitness industry?!

If I could only pick just one (I think I smell a series coming through lol) I would start with this:

 One size fits all diet and workout plans 

We are not the same!

Nutrition and Fitness plans should take into account:

(In no particular order, at least most, ideally all, of these should be factored in)

1. Gender

2. Age

3. Weight (current and goal weight)

4. Goals

5. Activity levels

6. Lifestyle

7. Body type

8. Health imbalances 

9. Injuries

10. Health concerns

But I’m also going to add a little controversy with this one: 

Your diet plan should not be missing any major macros (protein, fats, carbs) for an extended period of time!!!!

This...

Which one should you choose for your gut health!? 

Let’s start with the gut microbiome (aka the microbiota or gut flora). The microbiome is the trillions of tiny organisms in your GI tract, specifically the intestines, that help to break down and absorb nutrients. It’s vital for the immune system, brain and many other body systems that all rely on a healthy and diverse gut microbiome.

Probiotics and probiotics affect your Microbiome by feeding and providing beneficial bacteria, prebiotics support probiotics.

Probiotics are live strains of “good” bacteria including: Lactobacillus, Bifidobacterium and Saccharomyces boulardii. Prebiotics feed good bacteria and support bacteria growth and are non high fiber (non-digestible carbohydrate) foods. This fiber acts as food for probiotics and microbes in the gut.

So which one should I take? 

Personally I choose to take this probiotic supplement  and get my...

There is way to much health info overload out there, but I'm going to tell you where I start.

Labels: If you can’t recognize the ingredients, your body can’t either.

Yes I’m calling out food labels with things like: 3-methylbut-1-y ethanoate, palmitoleic acid, 2-hydroxy-3-methylethyl, and phylloquinone…

But I’m also calling out clean products with ingredients like:

2-(2-butyoxyethoxy) ethanol, Ethylene glycol mono butyl ether, Diethylene glycol mono butyl ether, nonylphenol ethoxylates, octylphenol ethoxylates, nonoxynols and octoxynols

And also beauty products with ingredients like:

1,3-butadiene, Beta Hydroxybutanoic Acid, Trethocanic Acid, Methenamine and Quarternium-15, and Bronopol, 2-bromo-2-nitropropane-1,3-diol

But I’m not quite done yet… look out for “supplements” with sneaky ingredients like: Titanium Dioxide and Magnesium Stearate

Make sure to read all of your labels!...

Ok so you're busy, I get it, I feel ya - too much to do, not enough time, work, family, kids, the fur babies, social life... shoot, just all the things. Our nutrition often goes to the backburner when life gets hectic. So what do you do when you can't do it all but need to do more?

1. Always be prepared

Have a stash of grab-and-go single-serving nut packs, fruit, cut-up veggies, and/or organic protein bars where you usually get stuck—a.k.a. your car, your desk, or your purse!

2. Drink a cup of water for every hour you work

Set hourly reminders on your phone, carry a reusable water bottle, and drink one cup (oz) of water every hour you’re working — whether that’s chasing after clients or your children. This is a way to hold yourself accountable and drink more water. 

3. Aim for veggie-centric options when dining or taking out 

Prioritizing vegetables helps reduce your intake of excess calories, fat, carbs, sodium, and potentially...

So what is the major must have mineral you're probably missing?

It's Magnesium!!

 Discover the incredible benefits of magnesium and how it can enhance your overall health and well-being. Magnesium is an essential mineral that plays a crucial role in numerous bodily functions, including nerve function, muscle relaxation, and energy production.

With today's modern and fast-paced lifestyle, many individuals may not be getting enough magnesium through their diets alone. This is where supplementation comes in, offering a convenient way to make up for any dietary deficiencies.

The benefits of magnesium are vast and varied. Not only does it promote a healthy heart by regulating blood pressure and preventing cardiovascular disease, but it also supports healthy brain function, promotes better sleep, and even aids in relieving stress and anxiety.

Additionally, magnesium is crucial for maintaining strong bones and teeth, optimizing digestion, and supporting a healthy metabolism. It can...