Powerful Checklist for Better Sleep!

habits health sleep hygiene Jul 16, 2021

Hot topic alert today! It’s all about getting a GREAT NIGHT OF SLEEP.
 
One of the top things that can get in the way of your health and fitness results … is getting enough quality sleep. It can affect your mood, stress, appetite, and recovery … among many other things!
 
In keeping with our “clean it up” approach to sleep, I want to talk about simple upgrades you can make to streamline your nighttime routine that can actually help you fall asleep faster and stay asleep longer!
 
Here are some science-backed tips from the National Institutes of Health:

  • Keep your evening routine simple – go to bed and get up at the same time every day. Your body loves having a regular daily rhythm and routine!
  • Don’t work out within 2-3 hours of bedtime. This can leave you feeling “revved up” and make it harder to fall asleep.
  • Don’t eat close to bedtime, and steer clear of alcohol after dinner....
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Multitasking, Stress, and Snacking

habits health Jul 11, 2021

I just HAD to share this with you, because when I read this, it completely blew my mind.

Have you ever … 

  • Attended a virtual meeting while you scrolled your phone for the latest headlines (or, ahem, checked your social media notifications)? 
  • Juggled two work projects at the exact same time because you thought you could do them in half the time?
  • Listened to a training/course/book while folding the laundry, cooking a meal, and/or caring for a family member?
  • Checked your email or phone several times in the middle of a project?

 
It might seem like you’re streamlining your to-do list by tackling several things at once, but you can actually be cluttering your brain. 
 
This can lead to more mistakes, retaining less info, and actually changing how your brain works (not for the better).
 
In fact, multitasking on projects that require a lot of thought can make your IQ score dip the same way it does for people who stay up all...

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A better way to “detox” or “cleanse”

Uncategorized Jul 07, 2021

Everybody’s talking about doing “detoxes” and “cleanses” … but what does that really MEAN, anyway? And is it even a real thing?

I want to flip the script on that idea as we dive a little deeper into “cleaning it up” this month.

I had a big shift about this a long time ago that completely changed my perspective. 

So … a lot of “detoxes” focus on eliminating toxins and getting rid of wastes that are in your body. 

Here’s the issue with that: Your body already has a complex and amazing built-in detox system, made up of your skin, lungs, kidneys, colon, and liver.

These organs all work together to filter out toxins and waste, and then help you get rid of them by sweating, through your breath, or when you’re in the bathroom. 

FACT: If there’s a breakdown in this system, you probably should see a doctor!

BUT … what if the toxins in the foods you eat, the products you use...

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Your stress-eating action plan

fitness health nutrition Apr 25, 2021

Raise your hand if you’ve ever had a bad day and “treated yourself” to sugary or high-fat processed food.
 
Pizza … ice cream … chips … or whatever other food falls into your “self-soothing” category.
 
Stress eating is REAL.
 
BUT … too much stress eating will derail your results. And even more importantly, it’s not good for your health.
 
It's definitely a pattern I see quite a bit. 
 
They'll be feeling GREAT and amazing making progress, but then BOOM!
 
They’ll get hammered by a busy time at work, a sleepless night, or a super hectic week.
 
And if they aren’t prepared ahead of time, the stress flood gates open – and it’s stress-eating central!
 
I’ve got a quick rundown of why this matters – and what to do about it.
 
You will probably recognize this stress eating cycle:
 
You get stressed … your cortisol levels rise ... your metabolism...

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Did this happen to you during lockdown? LACK OF DAILY MOVEMENT?

fitness goals health workout Apr 16, 2021

A little over a year ago, something happened that stalled a LOT of people’s results.
 
Yes, it had to do with the lockdown …. but I’m not talking about all the stress-related eating/cooking/baking that happened.
 
The “something” is a LACK OF DAILY MOVEMENT.
 
Most of us moved a lot less (and maybe still are). We walked less, stood less, and sometimes even showered less (lol).
 
All of this regular daily movement is a surprising factor in 1) getting results, 2) keeping those results coming, and 3) maintaining your results. It is responsible for burning a significant amount of fuel each day!
 
I’ve got some solutions in this email.
 
First, some background: When it comes to your calorie burn, it can be broken down into three major categories.
 

  • BMR (basal metabolic rate) – the calories your body burns at rest, to keep you alive. This makes up about 60%-70% of your total daily burn.
  • TEF (thermic effect of food)...
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7 Easy Mindfulness Practices to Relax (and get Results)

goals habits health Apr 12, 2021
 

Has this ever happened to you?

You’re driving home from work or the grocery store and when you get home, you can’t remember part of the trip …

Or you’re in the middle of a great movie on Netflix – and you look down and have no idea how the entire bowl of popcorn is gone …

Or you go into the kitchen to get something and you can’t remember what or why?

These are all signs you need some MINDFULNESS in your life!

“Mindfulness” is super trendy right now - and for a VERY good reason! It can teach you to get you out of your head and into the present...

Which can have amazing benefits for your health (and results): 

  • Less stress
  • Better memory
  • Lower emotional reactivity
  • Improved focus
  • Flexible thinking
  • And even increased immune function!

Basically, it increases your “chill” factor.

Plus, you probably already know that having too many stress hormones in your system can make it harder for your body to metabolize fat...

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The Truth About “Discipline”

goals habits health Apr 10, 2021

This month we’re zeroing in on RESULTS and what you need to do to make your goals a reality.
 
I have some SERIOUS motivation for you today.
 
It all starts with a time-tested truth that dates all the way back to the year 350 BC (give or take a year or two!).
 
That’s when the philosopher Aristotle delivered his famous quote …
 
“Through discipline comes freedom.”
 
It sounds like an oxymoron, right? Isn’t the idea of freedom to be FREE of discipline?
 
But it isn’t.
 
Example 1: if you want more free time, you have to be disciplined in the way you spend your time.
 
Example 2: If you want financial freedom, you have to be disciplined with how you handle your finances.
 
Basically, it’s about taking 100% ownership of your actions AND the results they bring you.
 
Your actions directly lead to your results – good, bad, and neutral!
 
When it comes to health and fitness goals, it’s your...

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The Habit Lab

habits Mar 28, 2021
 

Sticking to new habits can be super hard! My brother, Ron Vereggen, is a habit coach. And he recently designed an app called The Habit Lab. I LOVE this new app! 

From The Habit Lab website, Ron says: Habits can be a struggle ...

8 out of 10 people fail at making the positive changes required to achieve their goals.

When we take these setbacks personally, we blame ourselves and end up feeling like a failure.

Which erodes our self-confidence and sabotages future attempts at positive change.

... but it doesn't need to be!

So true, isn't it? Both Ron and I want to help people stick to their goals as we know that is what will bring them the results they want.

It's a super easy to use app to help you stick to your habits. I have attached a video of Ron and I going through how the app works and how to use it. 

We are launching the use of this app with my three new programs I am offering:

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9 quick ways to make your morning better

habits health Mar 28, 2021
 

How would you describe your morning routine? Hectic, calm, nonexistent … ?
 
I’ve got a fun checklist for you that may help power-up your mornings and get your day off to a great start with an energy boost.
 
The best part is, you can do everything on this list and not add any extra time to your routine!
 
In fact, everything on this list will make your existing routine more enjoyable.
 
1 - Wait 30 minutes before scrolling your phone. This sends a strong message to your subconscious. It tells it YOU are in charge of your day, and not your phone or what’s happening in the news or on social media.
 
2 - Splash your face (or entire body, via a shower) with cold water. Cold water can boost your energy. It results in dilating your blood vessels, increasing your heart rate and circulation.
 
3 - Drink water BEFORE caffeine. Your body has been without hydration all night long. Being even a little dehydrated (just 1-2%!) can sap your...

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Why Do Pilates

If you are a regular to my classes and/or read my blog articles you know I stress the importance of building balance in the body. But what does that mean?

There is a constant play of stability and mobility within our bodies. Certain areas in our body function best when strong and stable (stability) and other areas of the body function best with more range of motion (mobility).

Pilates on the apparatus (reformer, stability chair, tower, barrel, plus TRX) lays the foundation to build a highly functional body by uniquely building that balance of stability and mobility. A functional body has even strength in the muscles combined with proper flexibility of the joints.

Pilates apparatus exercises develop healthy balanced force-couple muscle relationships. Force-couple refers to the dynamic play of two opposing muscle groups, especially around a joint.

For an example: say your quadriceps (front of thigh muscles) are super tight and strong, and yet your hamstrings (back of thigh muscles)...

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