How to Eat Healthy with a Busy Schedule

Uncategorized Feb 18, 2019
 

Let's talk about how to eat healthy with a busy schedule.


Now, there are a few benefits when you figure this problem out. You're going to stop stress eating. You're going to actually eat foods that you enjoy, and you're going to understand that nutrition is simple. It doesn't have to be complicated, but if you don't figure out the answer to how to eat healthy with a busy schedule, these problems might arise. They arise often with a lot of my clients and myself.


So, the first is you're not going to eat enough food, and I know that sounds counter-intuitive, but a lot of times people just skip eating altogether when they don't know what to eat because they're just too busy. Then they turn to eating unhealthy and processed foods. And the last is just feeling sluggish and unmotivated, because if you're not fueling your body right, you're not going to be getting the energy that you need to sustain yourself throughout the day.


But things can even get worse when you don't solve this...

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What Are the Best in Home Workouts to Do

Uncategorized Feb 18, 2019
 

Okay, let's talk about, what are the best in home workouts to do. There are three benefits when you know what workouts to do in home. You're gonna do the most effective workouts to meet your goals, you're gonna stop wasting time in trying to figure out what to do and you're gonna actually see quick results. But, if you don't figure out the answer to this question, there are three problems that are probably going to happen and happened to a lot of my clients and myself.


The first is, you're gonna waste time finding out a program that you like to do. The second is you're not gonna be consistent and the third is you're probably going to get bored and end up skipping your work outs. Things can even get worse when you don't solve this problem. You're gonna put off your goals, you're gonna feel frustrated and you're not gonna make time to exercise.


Let me tell you about a friend of mine. She had a new baby and she wanted to lose the baby weight without having to go to the gym. She wanted...

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How a Busy Person Can Make Time for Exercise

Uncategorized Feb 18, 2019
 

Let's talk about how a busy person can make time for exercise.

There are three benefits to knowing this answer. One, you won't have to stress about it. Two, you're going to learn how to fit it into your day, and three, you'll actually enjoy exercising. Now there are three problems that I want you to avoid by not knowing the answer to this question. The first one is that you're always going to make an excuse that you don't have enough time for exercise, because you're too busy. The second is that you're going to be super stressed out a majority of the time, and the third is you're going to unfortunately, most likely, gain weight.


Now, there are actually a few ways that things can get worse by not solving this problem. The first is just skipping exercise altogether, and it just becomes a bad habit and part of your life. The second is just feeling frazzled at work, and not being able to focus, and the third is increasing the risk of disease.


Let me just tell you a short story about how...

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Don't Be A Statistic

Uncategorized Feb 04, 2019

This morning I was listening to my favorite podcast called The Quote of The Day Show and an alarming statistic was shared. 

I learned that most Americans give up on their New Years Resolutions by the 2nd week in February! That's only 6 weeks into the New Year. That's CRAZY! I mean how hard could they have put forth a valid effort in that short of a period before throwing in the towel?

Then I heard on a team call a few hours later that Super Bowl Sunday is the unhealthiest day of the year, worse than Thanksgiving or Christmas! What?? That means Americans consume massive unhealthy amounts of calories in 1 day.....just for a 3-hour football game??? 

Doesn't that kind of make you sick to your stomach getting these reality checks? 

This got me thinking that I do not want to allow myself to be stuck in a plateau where I'm unmotivated to work on my health and annual goals! I've been down that road before and it's not fun.

I will not be that person again, will...

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3 Ways to Put Yourself First

Uncategorized Dec 10, 2018

Do you struggle with putting yourself first when life is busy? Do you find yourself saying yes to everyone else's needs but your own? Are you frustrated with your current lack of priority of self-care?

It can be very challenging to put our own needs first when we have families, jobs and life's demands to attend to 24/7. However, it's important that we don't allow our time to get sucked away and it all starts with being more conscious of what we are saying yes to. 

Here are 3 simple things you can do to put yourself first. If you want to create more balance in your life, you will need to be diligent at creating boundaries and practicing these things on a regular basis. 

3 Ways to Put Yourself First

  1. Don't say YES right away - when someone asks you to do a "quick favor", before you say yes, pause and assess. Is this favor going to help you or hurt you? Does it align with your current goals? If you aren't sure, say "I'll get back to you". That way you have time...
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All Paths Lead To Happiness

Uncategorized Nov 12, 2018

Do you believe in fate? I didn't until this man came into my life!

You might not know this but Kevin is my 2nd husband. I was married very young at age 19 and it obviously didn't work out.

But if I didn't go down that path in life, it wouldn't have reconnected me to Kevin.

I say reconnect because Kevin and I went to junior high and high school together! He played football, I was a cheerleader. We had a ton of classes together too! We were always friends.

He came back into my life shortly after our Woodside High School 10-year reunion. His roommate was there and learned that I was no longer married. Kevin found out and wanted to reach out and ask me on a date!

The funny thing is he didn't know how to get in touch with me, yet we lived within 5 miles of each other.

Then one morning Kevin saw me walking my dog Chelsea down the street. He was in his ranger truck but didn't stop cause he was too nervous (so cute right).

So more time passed and he decided to try a match.com search...

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7 Tips To Staying Healthy and Stress-Free During The Holidays

Uncategorized Oct 02, 2018
The holiday season is full of festive events, good food and cherished memories. However, it can also be a time for more stress, unhealthy eating and getting sick. Stress causes weight gain, can lead to bad food and drink choices and decreases our productivity. 
 
"Stress is the ultimate energy and well-being killer. The more energy someone has, the more likely they are to be happy and climb to the top of their primary field of interest." - Brendon Bruchard
 
Wouldn't it feel empowering to go into the holiday season with the knowledge you need to make smart choices, ones you won't regret?
 
Let's keep it simple by incorporating these 7 tips that will help you stay focused on your health and not get caught up in the holiday craziness this year!
 
TIP #1: ADJUST YOUR MINDSET 
  • Take the stress out of losing weight during the holidays by focusing on maintaining your weight instead of losing weight.
  • Create a realistic, maintainable routine that fits your...
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3 Simple Ways To Get Back On Track

Uncategorized Sep 05, 2018

It can be very easy to fall off track after a long weekend like Labor Day! 

I know first hand. I just returned from a 5 day trip to Washington to visit my aunt and attend a concert at The Gorge Amphitheater. 

I literally ate more chips this past weekend than I have over the entire year!

Sometimes we need to fall off the healthy train completely to appreciate jumping back on.

It's ok to have bad weekends here and there but it's not ideal to have them all the time! Did you know that you can consume back all of the calories you burned off during the week in just 2 days?

Yeah, it's horrible! That's why I try to live the 80/20 rule but for me, this weekend was more like 30/70....ya feel me? 

It's all good though, it's part of life. We need to have fun every once in a while and not always stress about what we put into our mouth. Practicing living a healthy BALANCED lifestyle should be the goal!

By incorporating these 3 simple ways, getting back on track will be easier than...

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4th of July Survival Guide

Uncategorized Jul 02, 2018

America's birthday is the biggest birthday celebration of the year!

Sunshine! Barbecues! Fireworks! Who doesn’t love a good Independence celebration? To many of us it’s not just about celebrating our great nation and proudly displaying red, white and blue but it’s also about spending time with family and friends, being outdoors and of course seeing the fireworks!

We can still have fun and enjoy the holiday while playing it smart! Go into the day with a plan so you wake up the next day without a huge food, sun and alcohol hangover. 

Here are my top five 4th of July survival tips:

1. Wear Sunscreen: this may seem like common sense but why is it that the majority of us look like a lobster the next day? Take care of your skin! Start off by applying sunscreen LOTION (at least SPF 30 or above). Take spray sunscreen to reapply throughout the day. By applying a base layer of lotion, then reapplying every 3 hours with a spray, you'll be protected better....

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Cauliflower Fried Rice Recipe

Uncategorized Jun 13, 2018

When you crave greasy Chinese food it's hard to satisfy that craving! 

I made a satisfying recipe from a new cookbook and omg  it is sooo good. I added some ground turkey and made cauliflower rice bowls for dinner.

Not only did this recipe take me around 20 minutes to make, it's a clean dish and loaded with nutrients. 

AMAZING HEALTH BENEFITS OF CAULIFLOWER: 

  • boosts ultraviolet radiation protection
  • fights inflammation
  • lessen heart and circulatory system issues
  • decrease cancer risk
  • supplies vitamin K to the body
  • improves digestion and detoxifies the body
  • supports healthy weight loss
  • boosts brain health

Not sure if you need any more reasons to cook with this amazing veggie! 

Cauliflower Fried Rice (2B Mindset Cookbook)
Makes 1 serving

Ingredients: 
2 cloves of garlic, chopped
1 green onion, chopped (divided use)
1 (12 oz) bag fresh or frozen cauliflower rice (approx 4 cups)
1/2 cup chopped (or shredded) carrots
1 egg, lightly beaten
1-2 tsp toasted...

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