Have you been overlooking these very important muscles?!

fitness tips workout idea Feb 23, 2021

When it comes to your core muscles, one group often gets overlooked … until they become a problem! That is because when we think of our core, we usually only think of the six pack of muscles. 

 

Did you know that your pelvic floor muscles are the FOUNDATION for your core? We forget all about the pelvic floor muscles until we start having bladder issues but they work very hard to support you – as well as all the organs that are inside your pelvic region.

 

The pelvic floor muscles give you the ability to control urine, feces and gas, and can delay emptying until it is convenient. Keeping those muscles strong and fit can make a big difference in your body’s overall stability, as well as your digestive and reproductive organs. When you contract the pelvic floor muscles they lift up the internal organs in the pelvis and tighten the vagina, urethra, and anus. 

 

This doesn’t just apply to women, BTW – men also benefit from...

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7 Warning Signs You Have a Weak Core

fitness tips workout idea Feb 08, 2021

I’ve got an eye-opener for you today. It’s all about warning signs that your core muscles are getting weak. This is HUGE for your fitness & wellness journey because your core muscles are some of the most important in your body. They support your spine and your internal organs, they help maintain bladder control, and they power almost every movement you make. The problem is, our lifestyles work against having a strong core – and over time your muscles can get weaker without you even realizing it! This can set you up for poor posture, injuries, aches & pains, and more!

 Have you noticed any of these warning signs?

 7 Warning Signs You Have a Weak Core

  1. You have to use your arms to help you get out of bed or out of a chair. This one can be super sneaky because you can do it subconsciously.

 Here’s a test to try right now: sit down in a chair, wait a few seconds, and then stand up. Did you automatically reach out to grab a table, desk,...

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Finding Motivation to Workout

fitness tips workout idea Jan 22, 2021

Motivation - it comes out of nowhere and disappears just as quickly!!

One of my favorite quotes is by Zig Ziglar and he says "People often say that motivation doesn't last. Neither does bathing, that is why we recommend it daily!" Well, from my personal experience it can be challenging to get it back in terms of working out. It's not quite the same as motivation in other areas of life. I can simply listen to a quick podcast or read a personal development book and it will motivate me in life quite easily, but working out is a different story. Life happens and whether it is stress or illness, exercise can just feel like an overwhelming task on the to-do list. So what to do when the motivation is gone but you still want to stay in shape? Mini-workouts!

If you have tried out any of my YouTube workout videos, you know that I like to keep my workouts fairly short anyways. Most of my workouts are 15 minutes long but this new one only takes three minutes!! 

Mini-workouts are just two...

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10-Minute Stretching!

I'm so excited my book is finally available in Kindle version and the paperback will be shipping out in two weeks!

This book will help you learn how stretching works but more importantly you will learn how to fit stretching exercises into your day with easy 10-minute routines.

Discover how easy it is to improve your flexibility, reduce pain, and eliminate stress with just a few minutes of stretching every day. This illustrated guide provides you with essential stretches and simple routines for increasing your range of motion, supplementing physical therapy, and more.

Featuring 60 individual stretches for your neck, feet, and everything in between, the detailed instructions and informative images in this book give you everything you need to incorporate stretching into your life. You’ll also find insight on how to develop short, multi-muscle routines for everyday living, exercise, and even injury recovery.

This collection of stretching exercises includes:

  • Stretches for the...
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A common obstacle on your nutrition journey!

I just had an interesting conversation with one of my clients that blew both of our minds...

This client has been showing up to her workouts, getting plenty of sleep and even tracking her food intake, but she's struggling with low energy, constant hunger and a scale that won't budge!

Curious to see what was wrong, I asked to see her food journal and the answer was right there glaring both of us in the face! 

It’s SUGAR!

I honestly think if sugar had to be reviewed by the FDA today that it would be classified as a drug and not a food. If you have ever tried to eliminate sugar from your diet before then you are well aware of the withdrawal side effects and the intense cravings you can have. Once you go sugar free for a few days, your natural energy levels return and you are free from the sugar dependency cycle. I think it feels amazing to be sugar free and you become much more sensitive to sugar which helps you eat less and less!

Most people know that added sugar is...

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Coping with Chronic Illness: Dealing with Doubt

Lately my health has been extremely challenging. The ups and downs of this chronic illness roller coaster are hard. The ups aren't really all that high but any day of feeling even halfway decent is a huge contrast to what I normally feel like these days!

 

I have been deeply studying the book "Mind Over Medicine" and the docuseries "Rewired" which are both about using the power of the mind to heal the body. If you have ever studied the placebo effect, it is very clear that our mind plays a very powerful role in healing our body. We don't need to take a fake medicine or have a fake surgery in order to tap into the power of the mind to heal.

 

I have changed my thinking quite a bit trying to use these resources as a guide. Last month for the first time I truly believed with all my heart and not a single seed of doubt that I can beat these illnesses. Until this point there has always been a seed of doubt and a questioning of if this was something I would be dealing with for...

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Holiday Stress & Self-Care

At this moment Thanksgiving is less than a week away and the holiday season is officially upon us. This is normally a season of increased stress for most people but it can also bring a lot of joy so we tend to handle the stress a little better and it all seems worth it for a fun and festive season.

This year is different though! The things that brought us joy may not be accessible in the middle of a pandemic. I think we all want to be safe and protect our loved ones from illness and suffering, so it is important to do the right thing and give up some of our traditions this season. For those without close families or the many families that have experienced loss this year, this may be a time of deep sadness and further isolation. Our hearts and minds are being taxed a lot more in 2020 and we need to focus on our mental health and well-being now more than ever.

Our mental health affects not only our quality of life but it can damage our physical health too. One very common symptom of...

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10 Songs to Start Your Day With


Music is magical. Hearing a song can transport you back in time to a specific memory, calm you down, amp you up or make you feel warm and fuzzy! Most of us know the power of a good playlist at the gym - I know several people that will forfeit a workout if they forget their headphones. This is why I think finding a motivational song to start your day with can be transformational. I have included my top ten choices below. Each song has a different genre or energy about them in hopes you can find one that will resonate with you. If you have a song that can uplift you and shift you from "waking up on the wrong side of the bed" to being excited for the day to come, please share your secret song in the comments! The songs are linked to Spotify and I have added more songs to the playlist here.
 

1. Happy 

2. Beautiful Day

3. Don't Worry, Be Happy

4. I Got You

5. You Can Get It If You Really Want

6. Walking on Sunshine

7. With My Own Two Hands

8. Feeling Good

9. Lovely Day

...

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Medical Marijuana - Friend or Foe?

I'm not shy about the fact that I use medical marijuana but I'm also not one to scream it from the rooftops either! I did create a medical marijuana journal to help people track what works to help their ailments because I have struggled to find the correct strain for my needs, but other than that I don't share too much about it.... until now.

Last Friday was my birthday and I decided to give up marijuana until at least the end of 2020. This decision came for a small variety of reasons but primarily because I have had one of the hardest months of this health journey and I have turned to marijuana so much that it feels like a really unhealthy coping mechanism. I think it is important to see how my body feels without it and to start turning to healthier coping mechanisms. It is really the only habit I have that I question whether it is healthy, and if it is truly helping me cope and manage my symptoms or if it is limiting my healing ability.

On a good day, I don't want to touch it. I...

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10 Things to Let Go of Today to Help Your Nutrition Journey!

The reason I don't just give my nutrition clients a meal plan to start is because our eating habits have so much to do with our mindset. Your mind is what sabotages your diet, not your body. Handing someone a precise meal plan to follow may work for a short term period but if you really want to make a long term lifestyle change then you have to let go of your limiting beliefs. Reclaiming your freedom from the food police, the demons that keep you in body shame and the never-ending self-attacks requires you to give up those negative mental thought patterns. 

Letting go of the old will allow you to create space for the new, positive and encouraging thoughts! Are you ready to let go of your limiting thoughts and begin to eat without fear, guilt or shame? Getting to that place doesn’t happen when you continue to hold on to habits, beliefs and people who are keeping you down, over and over again into your own worst nightmare of negative patterns.

Here are 10 of the most...

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