This email is a love letter to your heart muscle! Not only is Friday Valentine’s Day, but for us coaches, February is Heart Health Month and that is a great time to show it some TLC. And your heart totally deserves it! Did you know this hard-working muscle can beat around 3 billion times over your lifetime? Pretty […]
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PRO TIP: Shred Your Veggies! (+ a delicious recipe)
Pro Tip: Shred your veggies! It’s funny but true – changing the shape of foods can change their texture and their palatability! We love to use a cheese grater or food processor to shred veggies, which can then easily be added to ground meat for a delicious hash, to eggs in the morning, or just […]
How much FIBER should you have each day?
We’ve got a nutritional upgrade for you today that will: Keep you feeling full for hours Shift your body from fat-storing to fat-burning mode, Can be mixed with other foods in tasty recipes, and Make your body healthier! Sounds pretty amazing, especially for a nutrient that doesn’t get the respect it deserves. It’s FIBER! Fiber is […]
How changing a Starbucks order led to a 20 lb weight loss…
I was out for coffee with a friend today and she shared how proud of herself she was for the changes she’s made over the last few months. Replacing soda with sparkling water. Changing her Starbucks order from full-on Mocha-Machietto-Caramel-Frappuccino Latte (or something like that) to Almond Milk Latte with one pump of Vanilla instead […]
This ONE shift in focus could change the way you attempt anything.
“Fix the input and the output will fix itself.” This is a quote from one of my favorite books, “Atomic Habits,” by James Clear. He reminds us that Goals mean nothing without the right SYSTEMS behind them. These systems are our collection of behaviors and is where the majority of our focus should be if we […]
Here’s how to (SAFELY) lift heavy things in real life.
We’ve all heard the phrase “Lift with your legs!” But, what does that really mean? How can we be sure our legs (and hips/glutes) are doing the literal “heavy lifting” and not our precious little low back muscles? This tip will help you lift that flower pot… kettlebell… grandchild… boat anchor… barbell… storage bin… sandbag… and laundry […]
Cookie-In-A-Jar recipe
I’ve got a fun and delicious gift for you today…and it’s a gift you can give any of the wellness-conscious people on your holiday list. It’s a vegan and paleo-friendly cookie mix! You can make it yourself – or you can layer the ingredients in a mason jar for a fun and festive holiday gift. […]
Every rep counts.
If you’re like me, you’ve had hours/days/weeks/months/years where you just don’t believe yourself able to change. The same negative patterns keep emerging, despite your best intentions. You start to miss workout sessions, seek out junk food, stay up way too late, live in your stress, everything is an automatic (usually negative) reaction based solely on […]
Craving cocoa? Try this HEALTHY HOT CHOCOLATE recipe!
‘Tis the season for snugglin’ up by the Christmas tree or fireplace with a warm drink in hand. Experience the nostalgia of childhood with this Decadent Hot Chocolate recipe…with leveled-up ingredients so you can feel great about what you’re sipping! This recipe is made with coconut milk, full of nutrients and healthy fats. It also calls for cacao powder. Not […]
Healthier Cranberry Sauce Recipe – for Thanksgiving and beyond!
I’ve got an amazing recipe today that will become a keeper for the holidays, just in time for Thanksgiving. Don’t be surprised, though, if you end up using it at other times of the year! It’s a healthier take on Cranberry Sauce. It’s great to accompany almost any meat…and I’ve also found it strangely delicious stirred into roasted veggies or spiralized […]
