Do You Use A Bathroom Scale?

Do you use a scale?

I’m curious, do you use a scale regularly?  I know some people who step on it every morning, some that hop on once a week, and I even see a lot of people who don’t even own a scale.

There are no right or wrong answers to this, but I’m curious what your stance is on it.

No matter what your answer is, there’s one VERY important thing to remember.  The number that stares back at you does not define you.  It is not the end all be all measure of your health. You are worth so much, you are worthy of love and respect, and you are valuable.

You don’t need a scale to measure your health journey — sometimes, ditching it entirely and letting intuition take over can take you in a direction you’ll love. I’ve even seen the stubborn weight drop off after ditching the scale because the stress levels were lowered and the body reacted well to that, releasing the weight it was holding. It’s so interesting how our bodies work, isn’t it?

What’s your relationship with the scale?

A Quick DIY Workout

When there’s no time to head to the gym, fitting in a short and effective at home workout is a great alternative.

Each move will be done 3x — do your move for 20 seconds, rest for 10 seconds, and repeat 3x.  Move on to next move.

Welcome to Spring HIIT Workout:

– Butt Kicks

– Arm Circles

– Jumping Jacks

– Sit Ups

– Mountain Climbers

Have You Heard of Adrenal Fatigue?

What is Adrenal Fatigue?

Adrenal fatigue is a term applied to symptoms that aren’t specific, which can include fatigue, anxiousness, body aches, poor sleep, and even digestive irregularities.  The adrenal glands are responsible for releasing the stress hormone cortisol — and chronic stress depletes your adrenal glands by making them work overtime.

The theory behind adrenal fatigue is that your adrenal glands are unable to keep up with the demands of chronic stress and as a result, they can’t produce quite enough of the hormones you need to regulate and balance your hormones.

Cleaning up your diet, improving your sleep, watching your caffeine intake and adding in meditation to help reduce stress are just a few ways to prevent adrenal fatigue.  If you feel you’re suffering from this, please see your licensed medical professional.

 

Have You Tried Coconut Water?

Have you ever tried Coconut Water?

Its popularity has increased in recent years, and for good reason. It’s delicious, incredibly hydrating and a great alternative to regular water, when you just need a little something different. Coconut water is a great drink to take with you to the gym because of its natural electrolyte levels. It can work just as well as your old standard sports drinks when it comes to keeping you hydrated, but with none of that excess sugar, you’ll find in regular sports drinks.

Besides being incredibly hydrating, it also has antioxidants, multiple vitamins, and amino acids. These are all useful in and out of the gym. Potassium, calcium, and magnesium are all in coconut water, and they are essential for keeping you hydrated, maintaining healthy bones and muscles. This is an excellent trade for traditional sports drinks, plus with lots of different flavors to choose from, it tastes great!

Be Flexible

Be flexible.

It’s not news to you that things don’t always go our way.  Our workout plans get canceled, it’s too snowy to make it to the gym, or you can’t simply get it together this week to do your grocery shopping.

How do you handle this when it happens to you?

I invite you to consider a backup plan approach to your wellbeing going into the New Year.

When you can’t make it to the gym, what’s your backup plan for a simple home workout?

When you can’t make it to the grocery store, what’s your backup plan to get healthy food on the table until you can make it to the store?

Having a backup plan in your back pocket will help alleviate stress when things veer off course from time to time, so ponder on what those backup plans could be for you and tuck them away until you need them next.

 

Natural Ways to Boost Your Immunity

and Dodge the Cold & Flu Season

Besides the flu, colds make their rounds during the colder months when these microorganisms flourish, so it’s up to you to be vigilant and protect yourself. Thankfully, there are natural ways you can help boost your immunity and lessen your chances of getting sick this winter.

How many times during the winter months do you usually get sick? Let me know in the comments below, and let me know any natural tricks you use to combat illnesses.

Here are a few of my favorite ways

Use probiotic power
With all we now know about the gut biome, eating foods with probiotics is the best way to help keep your immunity strong. Kombucha, kefir, kimchi, and sauerkraut are just a few probiotic foods to help you out. Make sure you’re always eating plenty of fiber too to help that gut bacteria thrive. If you’d prefer a probiotic supplement instead, there are loads of wonderful ones to choose from to make sure you’re getting your daily probiotic needs.

Eat right
Unfortunately, this time of year is also when all those holiday goodies are lurking about. Balance it out by eating plenty of fruits and vegetables that are rich in antioxidants. Antioxidant-rich foods are immune boosters that will keep your system fighting all season long. Another warming winter food that will make your soups healthier is bone broth which you can sneak into your
family’s diet without them ever knowing.

Think zinc
The more vitamins you have in your foods this season, particularly vitamin C, the more immunity you’ll have. However, zinc is often forgotten for the powerhouse that it is. Zinc can help stop a cold’s cells from replicating and is a powerful tool to have in your wellness arsenal this season and beyond. You can eat more zinc in spinach, nuts, beans, and pumpkin seeds. There are also zinc supplements you can take daily, or when you’re feeling a cold coming on.

Balance activity and sleep
When the germs are swirling around, be sure you’re getting enough exercise as well as getting enough sleep. Compromising on either one can jeopardize your immunity. With the days shorter and quite frigid, getting in bed earlier isn’t a hard thing to do!

Sanitize with lavender oil
Soap and warm water are always best for cleaning your hands, but when you’re nowhere near a sink, try lavender oil. It smells great, keeps away germs naturally, and keeps your hands soft and supple even in the frigid winter weather.

Keep it clean
We know hands should be clean and kept from our eyes, nose, and mouth, but don’t forget about those things you use every day that can be contaminated with ease. Your phone, keyboard, desk, and door handles are prime examples. Want one that isn’t full of chemicals? Add purified water and distilled vinegar to a spray bottle in equal parts, and then add a few drops of tea tree oil. Spray
away!

There are too many fun events you won’t want to miss over these winter months, and there’s no time to spend being sick in bed. Use these natural immunity boosters to live life to the fullest during cold and flu season!

Working Out a Little is Better Than Not Working Out at All

As we move into 2019, you’ve probably got your list of resolutions ready to go. It’s always at the top of our list to make health a priority in the New Year, which is a noble and incredibly vital goal to have.

But life has a funny way of happening and making other plans for you, doesn’t it?! You may start out with good intentions, but work, illnesses, and other factors can get in the way, keeping you from that workout you’d planned on. I have some encouraging news, though — science has your back. It seems that studies confirm that a little exercise is better for your health than none at all.

Let me know in the comments below what your New Year Resolution is this year, I’m eager to hear what you’re hoping to accomplish in 2019!

So when life gives you lemons, make the best of it by getting in some kind of activity each day. Here are some suggestions you can try when you’re short on time to get at least enough exercise to feel good and stick to your resolutions.

Split it up
Maybe you can’t commit to 30 solid minutes per day, but guess what? You don’t have to! If it’s easier to find 10-minute blocks of time to get that exercise in, then do that. By the end of the day, you’ll have fulfilled your exercise quota, and you’ll be on your way to feeling healthier. Once you get in the swing of it, you’ll crave that daily exercise and make sure you find time for it, too.

Walk the office
Trapped on deadline? We feel ya! But sitting behind the desk all day isn’t good for anyone. On your lunch, take a break and walk up and down the stairs or around the building even for just 15 minutes. Finding ways to fit exercise into the daily tasks we have to do is a perfect way to utilize limited time.

Try HIIT
If walking bores you, try a few HIIT exercises in your office. Again, you can split it up throughout your day to make sure you get some exercise in.

Walk to work
For those of you in big cities, let your feet lead the way to work. You can try getting off at a stop or two earlier on the subway and walk the rest of the way. Bring your work shoes in your bag and change into them when you arrive so you can make the most of your steps. No choice but to drive? Try parking further away from the door for a longer stroll from the car to the office.

Schedule it into your weekend
If you’d prefer to have a more active weekend, focus on getting a good bit of activity over the weekend to make up for any sedentary days during the week. So if you really can’t take the time during the week, block out at least an hour and 15 minutes worth of time on your weekend to faithfully hit the gym or jogging trail.

Now that you know you have more flexibility with getting your exercise, I know you can utterly crush your good-health goals this year.

Let’s kick off November with a little challenge.

This month, let’s focus on 2-3 healthy habits all month long.  It can be as simple as taking a 10-minute walk every day or as complex as 50 push-ups a day.

This way, once you get to the end of the month when the holidays begin, you will have been focusing on your health all month long.  You won’t feel as guilty eating that slice of pie, and you certainly won’t feel like one meal has derailed you from the health goals you’ve been working all month long on.

What are your 2-3 healthy habits going to be?  Challenge accepted?

Simply Ways To Stay On Track This Fall

Summer is behind us and Fall is officially here. We tend to have slower days this season, which is welcomed after a busy summer. More leisurely days can lead to falling off track with your healthy habits, but not if you stay mindful of the goals you’ve been working on all summer long.

Here are a few of my simple & favorite tweaks to stay on track during this slower season-

Spice up your life
A few dashes of your favorite spicy toppings can do wonders for your metabolism. Eat more hot peppers or even sprinkle red pepper flakes from your spice rack onto your foods to help boost your metabolism almost effortlessly. Add it to soups, stir-fry, pasta, or even your salad too.

Skip the diets
The best thing you can do is actually eat more of the right food. Fiber-rich fruits and veggies can be gobbled down until you feel that satisfied feeling with no guilt involved. Make smart choices when you’re eating, and you’ll be fueling your body with the right stuff and balancing a healthy metabolism.

Power up with protein
Protein powers and maintains lean muscle. You don’t need to be a meat-eater though to get all the protein you need. Plant-based proteins are an ideal solution to helping your muscles maintain and burn off fat in a healthy way.

Stand more
If you have a job that requires a lot of sitting, make sure you get up and move around at least once every hour. If possible, get a standing desk that adjusts so you can work standing up or sitting down, or a DeskCycle that you can use while you’re sitting.

Choose organic
If money is a factor in your grocery budget, you can choose organic when it comes to things like strawberries, apples, celery, peaches, spinach, other greens, and potatoes. These have the highest pesticide levels. Things you peel like bananas, avocados, or grapefruit, for example, are generally fine if they’re non-organic.

Little things like these are all healthy and smart ways to make your body work harder for you without you working harder, which is a great advantage to have in the fall! Enjoy the slower season and see how your body responds.

5 Reasons Your Weight’s Not Budging Even When You’re Trying

Even when you think you’re doing everything “right” — you could still be doing something that’s sabotaging your goals. With the slew of “diets” out there that leave us entirely confused, it can be hard to discern what the correct steps to take are to actually reach your health goals. I totally get it, it’s a difficult road to be on.

Start by taking an honest look at your habits, and digging a little deeper with these 5 reasons your scale might not be budging.

1. You’re not sleeping enough
We’ve said it before, and we’ll repeat it: you need sleep! If you don’t get enough sleep, you’re more prone to feeling hungry when you’re not and more likely to choose fattier options instead of more healthy ones when it’s time to eat. Even worse, lack of sleep affects how much cortisol your body produces which can contribute to weight fluctuations.

2. You have zero chill
Your stress level directly correlates with weight gain. Just like not getting enough sleep, it produces more cortisol which will keep the scale from going down like you’re hoping for. You’ve got to learn to manage your stress by using relaxation techniques. Try meditating or take 5 at your desk and do some simple yoga poses. Developing a good habit for handling stress will take some time to make it stick, but you’ll find once you manage stress, the scale will be tipping in your favor.

3. You’re eating more than you should
Are you portioning out your food? A substantial portion of the population overeats and an alarming number don’t even realize the portions they’re eating are considered “overeating” sized portions. What’s more, even if you’re using something healthy like olive oil, it has 120 calories per tablespoon which really adds up if you just dump it into your skillet or pour heavy onto your salad. Measure things out, and you’ll be getting just the right balance.

4. You’re not challenging your body
But I’m exercising, you might protest. Indeed, getting moving and being active is a crucial part of losing weight. However, you’ve got to challenge your body. You can’t expect to keep blasting off fat if you’re doing the same workout every single day. Switch things up, and you’ll see results. Don’t be afraid of lifting weights either. Building up your muscles helps you burn off more, even when you’re at rest!

5. You overindulge on the weekend
Be mindful of your indulgences and don’t skip your workout on the weekend either, or at the very least, plan an activity that keeps you moving. There’s no reason you can’t have a good time but balance is the best way to prevent your weekend from wrecking your weight loss.

Be honest…are you guilty of these things? It’s not too late to make a change. Work on these areas now and you’ll be in much better shape even during the hectic holidays coming up in winter!