Upgrading Your Nutrition

habits health nutrition Aug 25, 2021

Have you ever gone on a trip and found out you’ve been UPGRADED?

 Maybe it’s for a flight, car rental, or even your hotel room. 

Everything feels like a treat … better seats, better ride, better sleep. 

Well … that’s what your body feels like when you UPGRADE your food choices. 

When you STOP feeding it ultra-processed food and START giving it food that’s flooded with benefits (more fiber, vitamins, minerals, etc.), your body feels like it got an upgrade! 

Basically, it’s all about SWAPPING out things that block you from your results  and replacing them with foods that move you closer to your goals! 

Here are just a few examples of upgrade swaps to try: 

Chips → Nuts 

Why upgrade? Potato chips contain very little in the way of positive benefits for your results or your health. They’re high in sodium, usually contain unhealthy fats, and their refined carbs can send your blood...

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How to outsmart your cravings

health nutrition Aug 10, 2021

I would like to focus on one of the most important things you can do when it comes to getting results. 
 
And this one thing will also help:

  • Your health
  • Your workout/sports performance
  • Up your energy levels
  • Reduce painful joints
  • The quality of your skin and hair
  • Your heart
  • Your brain
  • How you feel now and into the future.

 Big stuff, right?!
 
It has to do with what you EAT. 
 
Because there’s a direct line between your food intake and every one of the things on that list (plus a lot more).
 
This isn’t groundbreaking news. But …
 
There might be something specific standing in your way of putting it into action.
 
FACT: There’s a type of food specifically engineered to make you crave more of it. 
 
And this food product is also crammed with some of the worst things for your body that you can eat: added sugars, unhealthy fats, salt, and loads of extra (empty!!!) calories.
 
→ It’s “Ultra-Processed...

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10 things zapping your energy

exercise health nutrition Jul 30, 2021

Here’s a problem that affects a LOT of people … a lack of energy!
 
Before the pandemic, the number of people who said they often felt tired was around 43% … and during the pandemic that number shot up to 60%.
 
In keeping with our “clean it up” theme this month, I thought it would be helpful to list some things you can do to cut out a few sneaky drains on your energy.
 
Because the truth is, many everyday habits can actually leave you feeling tired. 
 
10 Things Draining Your Energy
 
1. Not getting enough exercise. Not moving your body can make you want to move even LESS! Making time for exercise can get your blood pumping, improve your endurance, and boost your energy. What's the BEST exercise out there? Pilates Equipment training!!
 
2. Eating processed and refined carbs. These might give you a quick shot of energy thanks to the blood sugar rush … but when your body sends out insulin to remove the sugar, it can...

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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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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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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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