It is hard to believe it, but the holidays are upon us! This is an amazing and wonderful time of year, right?  

But as we all know, this time of year can also be the source of angst and stress due to financial strain, overbooked schedules, opinionated family members, and of course… stressing about how NOT to gain that 10 lbs that magically shows up every year between Halloween and January 1. 

For some - this time of year is just another couple of months where practicing the word ‘no’ comes in handy. They thrive on continuing to make progress in their health and fitness and have been working to work the holidays IN with their goals. Others tend to view this time of year as a ‘maintenance’ phase, where they simply want to just maintain where they are at until after it all blows over. 

Both approaches are great! But both can require some mindset work, goal setting, and intention to be successful. So, I’m sharing some tips to help you navigate this holiday season with ease!

Tip #1: Plan Ahead

INTENTION: Holiday season or not, I urge my clients to have a plan for how they are going to attack the week. But, as the holidays approach, this is even more imperative for success. 

ACTION: Review your schedule for the week and what you will have time to do (or won’t). Plan your meals for the week and grocery haul with your schedule and bandwidth in mind! Consider what sounds good, but also what makes sense for your schedule and how much time you have. When in doubt, keep things really simple! 

Tip #2: Maintain Your Daily Routine

INTENTION: Just because it’s the holidays, doesn’t mean you should forego your healthy habits and daily routine. 

ACTION: I encourage you to continue meal prepping, prepare your own meals, keep nutrient dense/ convenient snacks on hand to fight off hunger or cravings when you get caught in a bind. 

Tip #3: Prepare For Party Time

INTENTION:  Don’t EVER show up to a party/ gathering hungry. Hoarding calories, fasting earlier in the day, or rushing out the door on an empty stomach will not serve you well at the buffet table.  

ACTION: (1.) Eat a well balanced meal right before you go and take something in your purse, like a small bar, or a handful of almonds/ nuts to pop in your mouth if you are gone longer than you planned. 

(2.)Attack the entrees and appetizers mindfully. Take inventory of what is available and prioritize your plate with the things you want to enjoy the most! 

(3.)This is the best approach to truly survey what is offered and take what it is you genuinely want to eat vs. a little bit of everything. Research has shown that when faced with a wide variety of foods, people tend to eat more—regardless of true hunger level. 

(4.)Finally, once you’re feeling satisfied and enjoyed the meal… stay away from the buffet table. Remember, the food isnt going anywhere. You can always go back for more if you decide you are still truly hungry. 

Tip #4: Account for Alcohol 

INTENTION: There’s no need to cut out alcohol or avoid it in order to maintain or keep making progress. The truth about alcohol, however, is that it is calorie-dense and nutrient-poor. It also puts a major stall on your metabolic system, digestive system, will make your cravings go through the roof, and typically leaves you feeling dehydrated and bloated post party. Long story short- those calories can add up quickly if you aren’t careful. Alcohol also breaks down your inhibitions and can impair your judgment, making you less likely to resist (and often eat more of) the foods you might otherwise pass up (hello munchies, or drunchies). My biggest motivator for avoiding alcohol? It REALLY messes with my sleep.  

ACTION: (1.)Set an expectation ahead of time for how many drinks you plan to enjoy that evening by considering your goals AND knowing your limits. 

(2).Be wise about your drink of choice. Opt for bitters and seltzer water and avoid sugar-packed mixers. 

(3.)Prioritize the events that are most important to you to keep drinking to a minimum during the week.

Tip #5: Prioritize protein and plants 

INTENTION: Colorful foods, and produce (aka fruits and veggies) – whether fresh, frozen, dried, or canned – are rich sources of vitamins, minerals, and other nutrients that help support optimal health. They also help keep you feeling satiated, energized, curb cravings, and is the BEST way to ensure you will look and feel your best this holiday season (and all of 2023). 

 ACTION: Fill your plate with 50% bright colors, 25% protein ( or a portion the size of your palm), and 25% carbohydrates. This is a great rule of thumb for meals out, or anytime you have to attend a gathering/ function and are not in control of what's being served.

Tip #6: Mindfulness matters 

INTENTION: Listening to your body is important. Being mindful about your true hunger levels, what and when you eat is also important. Why? Ignoring these signs from your body is the fastest way to end up tired, hangry, and in the perfect position to make all kinds of poor decisions around food. 

ACTION: (1).Tune  in with your true hunger: Is your stomach growling? Are you low on energy? Do you feel shaky, have problems focusing, or are you irritable (i.e., hangry)? These are all classic hunger cue signals. Experience any of these and it’s most likely time for a snack or meal!

(2.)Eat until a 7 on the fullness scale, but never let yourself drop below a 3. This can lead to panicky eating 

(3.)Remember, there’s no guilt in food. You didn’t steal the food, you aren’t committing a crime to eat the food– be empowered, be mindful and most importantly, enjoy it. 

Tip #7: Keep Moving

 INTENTION: This is a busy time, and it’s not uncommon for workouts/ movement to be pushed to the side. That’s also a big reason why people feel they “back track” during the holiday season. The best approach is to plan this time in and really commit to it 

ACTION: Schedule workouts and movement, make sure you’re doing something you enjoy, but keep to your regular routine around workouts/ activity! You will feel better, enjoy the festivities more so, and be in a much better place once the holidays are behind us. 

Tip #8: Remember The Reason For The Season

INTENTION: Whatever you celebrate this holiday season, remember the reason for the season. This is a time to celebrate family time, milestones from the last year, and cheers to new beginnings come Jan 1.

XO,

Carson

Now that you have completed shopping for everyone on your list - its YOU time. Check out some ideas below for you to buy when you get that Christmas cash from Aunt Sally.

FOR THE COZY QUEEN

1.     skyn ICELAND Nordic Renewal Pre & Probiotic Cream: saying we love this brand is an understatement. This cream in particular is one of our favorites. Its hydrating, replenishing, and made with glacial water. Can’t beat that. (Retails at $40.00)

2.     Warmies Slippers:  if your feet are always cold, these are for you! Pop them in the microwave and enjoy a warm hug around your feet. Bonus: you can also store in the freezer for a cooling affect. Win-win! (Retails at $34.99)

3.     Georgie Cozy Knitted Throw Blanket: Anthropologie makes the best blankets PERIOD. Change my mind. (Retails at $116.00, on SALE for $82.60)

FOR THE FITNESS ENTHUSIAST

1.     Blender ProStak: Having the ability to travel with several powder supplements is a game changer for the busy/on-the-go fitness pal. This is a must have! (Retails for $14.25)

2.     Walking treadmill: Having the ability to move INSIDE and WHILE WORKING is a perk I will never give up. Its definitely more of a splurge, but its so worth it if you don’t live in sunny Florida. (Retails for $389.99)

3. CRZ Yoga Thermal Fleece-lined 7/8 Leggings: CRZ is known for its closeness to Lululemon quality, and it certainly lives up to that. But LLL hardly EVER carries thermal tights. THESE ARE AMAZING. Not too thick, but adds enough warmth for winter months. (Retails for $32).

FOR THE BOSS BABE

1.  Courant Catch All – All courant chargers are great, but we love this one. The colors are chic and it makes a perfect addition to a side table. (Retails for $99, ON SALE for $75)

2. Beis Work Tote  - we have tried so many work bags, but the one we keep coming back to is this Beis Black Croc Work Tote. Its so chic and PRACTICAL. It is surprisingly light even with all our things shoved in it. It also has a trolley pass through if you travel for work. We love all things Beis, but this one is our favorite. (Retails for $118 and worth every penny).

3.  Ink and volt – We love every product on ink + volt’s website, it was hard to narrow it down to one. So follow the link and explore the organizational tools. They are allllll so good (Retail varies)

FOR THE MAMAS

1.     Mama Tee from the Bee and the Fox: This whole brand is amazing and, bonus: run by women. This is just one of the many graphic tees on their site we are loving! Go check them out. (Retails for $35.00)

2.     Loop Engage Plus Ear Plugs: MAMAS YOU NEED THESE. These magical ear plugs reduce noise by 16dB without muffling clarity. I cannot recommend these enough, they WORK. (Retails for $39.99)

3.     Mama Bracelet: These bracelets are so cute and can be customized to kids, dogs, anybody’s names! They are also gold-FILLED which is superior to gold-plated. (Starts from $30)

1. Elemis Pro-Collagen Cream - This stuff is amazing and will give you that ‘glazed donut’ look (thanks Hailey Bieber). It is pricy, but ULTA has a set right now that includes a 1.0 oz jar for LESS than what you pay for that jar by itself. SO RUN, DON’T WALK.

2. Culprit BAEthing Suit Swim Shorts - Ok, if you have seen the ad for these floating around social media, you know how hilarious the company is. But guys, these shorts are EVERYTHING. Want to be cute and sassy but also comfortable? GET THESE. They also have zippers on the side so our thick thighs can breathe.

3. Round Metal Raybans (Gold/Green) - My every day trendy, but not too trendy, sunglasses are a MUST.

4. IT Cosmetics CC+ Cream Illumination Foundation - They aren’t lying when they call this ‘illuminating” but in the summer, bring on the bronzing sheen. Just enough coverage to even out my skin, but still can breathe.

5. Hydro Flask - I know what you’re thinking, THANK GOODNESS you didn’t include that dang 40 oz Stanley Thirst Quencher. Hydro Flask is the G.O.A.T. It is nestled in the PNW and created the Parks for All program that supports nonprofit organizations focused on building, maintaining, restoring, and providing more equitable access to parks. Oh, and its in stock haha!

When it comes to starting a new health/fitness plan,

getting started is the easy part. It’s sticking to it for the long haul that tends to be the challenge. Whether it’s a vacation, night out with friends, or you just can’t resist your favorite take out for one more day, we tend to adopt an ALL OR NOTHING mentality. “Well, if I messed up last night, I might as well quit all together!” Sound familiar? But what if you could do all those things I just mentioned and STILL make progress and achieve your goals (it’s possible, I promise). Well, I have created a list of tips that I use for my clients, but I am sharing them with YOU. This is the real deal, and these tips will help you stay the course so you can (finally) get the results you’ve been dying for. 

1. Have realistic expectations: of yourself, of the changes you plan to make, of the outcome and of the challenges that doing an overhaul on your habits might create in your life. If you plan to lose 20 lbs in one month, or completely eliminate carbs from your diet you are likely going to find yourself sick, tired, and frustrated rather than basking in sweet success. 

2. Choose an approach that works for YOU: Just because your cousin is trying keto and your neighbor swears by intermittent fasting doesn’t mean either one of those nutrition approaches is going to lead you to ultimate success. The best “diet” is the one you can stick to and easily sustain with the demands of your current lifestyle and personal needs. Eating well looks different for everyone and there are a million ways to fold “health” into your life. Not sure which route is going to be best? Reach out to me or the nutrition coach of your choice to discuss the best nutrition strategy for you. 

3. As tempting as it might be, DON’T do a complete makeover on your entire life: take it one step at a time (aka don’t rush the process by changing too much too soon). Getting results comes down to changing / improving your habits (and sustaining those changes). Changing the way you do things takes time and you will be more successful if those changes feel easy and manageable vs. nearly impossible to maintain. Make sure to start SMALL.  Example: Make a goal to drink an additional 10-20 oz of water every day for two weeks. Once you have that habit down and can do it in your sleep, you can add on more!

4. Slow and steady is actually what yields FAST results: it’s easy to feel like you have to take an “all or nothing” approach to your health and fitness goals in order to get some serious progress. More often than not, taking what might feel like the slower route will actually get you much better results. Adjust your mindset away from the things you’ve done in the past or the ways you’ve tried to previously do things. They didn’t work! Instead, take the approach that small changes and improvements each day ARE EVERYTHING, especially the key to your long term success. 

5. Create an environment you can thrive in: if your kitchen is filled with cheese-puffs and donut holes, chances are you might struggle to opt for the colorful fruit you just added to your fridge. Set yourself up for success by purging any food that is expired, no longer in alignment with your goals or that you feel won’t serve your next chapter! Make sure you have things on hand like food storage containers, spices and herbs to make meals you truly enjoy, and the snacks on hand that will allow you to be successful and stay on track even on the busiest days. 

6. Keep things interesting: Don’t fall into the trap of eating the same things all the time just because you think they are “healthy!” It is important to eat foods you enjoy and truly be satisfied by your meals. Keep your grocery haul exciting by challenging yourself to buy a new fruit or veggie each week, different types of protein, or even try a new recipe. Always reaching for the same loaf of bread because it’s easy and what you always have on hand? Try a wrap, pita or bagel instead! 

7. Use your support system: Even if you live alone, getting friends and family onboard with your goals is imperative for your long-term success. If you take your goals and health seriously, so will they. Verbalize what you are doing, why it’s important to you and include them in your process! They can help keep you on track and make it easier for you to stay the course during meals out, family functions, or social gatherings simply because you spoke up and made your goals known. 

8. Have a strong WHY: not everyday is going to be a walk in the park. You will have days you want to throw in the towel, feel tired or even defeated. That’s normal and makes you HUMAN, not a failure! When that happens it is important to think about why you started, what made you change your habits in the first place and where you want to go in the future. What does success look like to you? What motivates you to keep going? You will need a clear picture of your why on both the good days and the bad. Visualizing it each day in the morning is helpful for starting your day off right and keeping your goals front and center! 

9. Get comfortable being uncomfortable: change and growth are hard. There’s no easy way around it. If you want results, you’re going to have to know that it won’t always be a walk in the park. If you expect some discomfort and challenges along the way, you will be far more successful at overcoming them rather than letting them derail you. Plan to succeed and you WILL!

Behavior change is actually IDENTITY CHANGE. We need to shift the beliefs behind our behavior to create lasting results. Every action you take is a vote for the type of person you want to become.  Ask yourself:

• Which beliefs HELP your identity? 

• Which beliefs HURT your identity?

• What actions do you take to vote for the person you want to become? 

• Which actions or habits vote AGAINST the person you want to become? 

INTENTIONAL IMPLEMENTATION: Identifying a specific (intentional) action you can take that brings you 1 step closer to the person you wish to become / your desired outcome/ identity

What is a 2 minute habit you can implement with intention in your daily routine this week? 

Examples: 

If you want to….run a marathon —- put on running shoes 

If you want to…..workout 4 x / week— go to the gym (no time requirement, just literally go and be there and sit in the lobby if you must) 

If you want to…..be a better partner — bring my spouse coffee in the morning 

If you want to…..drink 1 gallon of H20 —- fill my water bottle each night before I go to sleep  

So, what can you do to really start implementing some habits that LAST? Enter my 4 Habit Hacks:

1. THE HABIT MUST BE ESTABLISHED BEFORE IT CAN BE IMPROVED

We all want to be GREAT before we are good; we want to have it all before we put in the work. But that doesn’t work.

So, rather than trying to overturn your entire life, simply take ONE step towards your goal. What is ONE, sustainable thing you can change to get closer to your goal? Establishing the habit and being able to sustain it is the first step. Then, it can grow and evolve into the bigger and better version you wish to achieve. 

2. RIGHT HABIT + RIGHT TIME + RIGHT PLACE = SUCCESS 

You must have ALL THREE components in order for everything to truly fall into place and achieve lasting results. Whenever trying to create / establish a new habit (and sustain it for the long haul), location, timing and where it falls in your routine is everything. One way of doing this is called “HABIT STACKING.” Habit Stacking is when you sandwich a new habit between two existing habits making it FOOLPROOF.

EXAMPLE: New habit = going to the gym.

1. RIGHT HABIT: I want to start going to the gym as my goal is to elevate to my best self.

2. RIGHT TIME- I am at my best in the mornings, so I want to do this before work.

3. RIGHT PLACE- this must be easy, obvious and convenient (a gym near my office or at least en route on my commute).

4. HABIT STACKING: I stack going to the gym between getting dressed/morning coffee routine and my showering routine. This way I go from 1, to 2, to 3, without skipping a beat.

3. REDUCE FRICTION IN YOUR ENVIRONMENT

CREATE an environment that encourages your habit and is conducive to the result you want to achieve! For example, if the gym was WAY out of my way, the likelihood of that becoming a successful habit is extremely small. Additionally, if I tried to exercise in the evenings when I am the most tired, I would likely flake on my plans. These are keys to long-term success.

YOU HAVE A GOAL TO STUDY FOR THAT BIG EXAM?

• ENVIRONMENT W/ FRICTION: studying next to your loudest, most chatty classmate

• ENVIRONMENT W/O FRICTION: studying in a quiet space with minimal distractions on my desk, and my favorite beverage (habit encouragers vs. habit sabotagers)

4. PRIME YOUR ENVIRONMENT

Make it easy to do and gather the supplies you need to make the habit more automatic!

EXAMPLES OF PRIMING YOUR ENVIRONMENT

1. WANT TO EAT HEALTHIER? Chop up fresh fruits and veggies ahead of time for snacks to reduce temptation to grab not so healthy items.

2. WANT TO GO FOR A MORNING RUN? Leave your shoes by the front door…literally in the way of leaving.

3. WANT TO STOP SPENDING SO MUCH? Delete those apps! (Bye bye Amazon, Lululemon, and Target).

I hope these tips help you start creating some lasting habits and get you on the road towards your best self.

XO,

Carson

check out my picks for some inspiring reads this new year. -xo

1.     Find Your Happy Daily Mantras – Shannon Kaiser. 365 Days of Motivation for a Happy, Peaceful, and Fulfilling Life

2.     A Year of Positive Thinking – Cyndie Spiegal. Daily Inspiration, Wisdom, and Courage (A Year of Daily Reflections).

3.     Gratitude Journal - Insight Editions. A Day and Night Reflection Journal (90 days)

4.     The Four Agreements – Don Miguel Ruiz. A Practical Guide to Personal Freedom (A Toltec Wisdom Book)

5.     The High 5 Habit – Mel Robbins. Take Control of Your Life with One Simple Habit.

Need some last minute gift ideas? Shop some of my go-to’s and favorite things!

1.     Holiday Edition No. 3 Hair Perfector, $56 –  by OLAPLEX Inc.

2.     7 in 1 Charger, $40 – by REACT

3.     C-ing Stars Vitamin C Skincare Set, $39 (SALE) - OLEHENRIKSON

4.     UV Toothbrush Sanitizer, $30 – by bril

5.     Hydro Cool Firming Eye Gels, $18 – by Skyn Iceland

6.     Squatch Classic Scents Bundle, $33 – by Dr. Squatch

7.     Grind and Brew Automatic Coffeemaker, $77 (SALE) – by Cuisinart

8.     No. 32 Gradual Self-Tanning Cream, $32 – by +Lux Unfiltered

Need a few more ideas? Check out my Amazon Shop HERE.

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It doesn’t have to be Tuesday to enjoy taco night with Instant Pot Turkey Tacos!

Whether you are meal prepping for a busy week, navigating back to school, or just need something the entire family can enjoy (and fast), this no-fuss recipe has you covered.

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INGREDIENTS:

*I don’t typically measure my spices & often toss things in as I go. Modify these ingredients based on your personal preferences and what you have on hand

• 1 tsp ground cumin

• 1 tsp smoked paprika

• 1 tsp red pepper flakes

• 1 tsp crushed mint

• 1 tsp minced garlic

• 1 tsp mild chili powder (omit if sensitive to spice/ heat)

• 1 lb 93% lean ground turkey

• 1 cup chicken stock

• 1/4 cup tomato paste

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INSTRUCTIONS:

• In a small bowl, make the spice mixture by combining the cumin, smoked paprika, garlic powder, chili powder, and salt, stirring to combine. Set aside.

• Set a 6-quart Instant Pot to sauté for 15 minutes. Allow preheating for 5 minutes.

• When heated, add the olive oil and the turkey, sprinkling with half the spice mixture. Stir, breaking the ground turkey apart with a wooden spoon

• Allow the turkey to brown on one side, then stir to flip the turkey and cook an additional 3-4 minutes until cooked through

• Add the remaining spice mixture and chicken stock stirring, to combine

• Add the tomato paste to the top of the turkey mixture. Do not stir.

• Cover and cook on high pressure for 10 minutes. Your instant pot may take up to 10-20 minutes to come to pressure. When done cooking, quick release the pressure

• Stir the turkey mixture until well combined. Serve in warm tortillas with preferred toppings if desired

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TOPPINGS & CONDIMENT INSPIRATION:

• lettuce, tomato, onion, avocado, peppers, corn, black beans, cilantro, hot sauce, salsa, cheese, sour cream (or greek yogurt), lime juice

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MEAL PREP, FREEZER & STORAGE TIPS:

• Cooked ground turkey will keep well in the fridge for up to 3-4 days, in a sealed container (see my amazon shop for my favorites)

• This recipe freezes well for up to 2-3 months when stored in a sealed freezer-friendly container

• Can be made ahead of time! Perfect for meal prep on busy weeks (or anytime you need to feed a crowd quickly & easily)

• Layer leftovers in a mason jar with greens and toppings of choice for the perfect Taco salad on-the-go

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MODIFICATIONS & DIETARY PREFERENCES:

• I prefer to use 93% lean ground turkey or 95% ground beef. This recipe works with any source of protein, including shrimp, chicken, and steak.

• Make it grain-free with alternative tortillas (Siete carries several grain-free products we keep on hand at our house) or opt for salad/ lettuce wraps for a low-carb alternative.

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NO INSTANT POT?

No problem! You can make this just as easily by combining the turkey and tomato paste over medium heat. Cover and simmer for 25 minutes (stirring occasionally).

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Visit my website shop for free recipe e-books packed with more fast, easy recipes that make nourishing your body AND eating what you love a total breeze!

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Although elastic yoga pants may sound tempting at first, they won’t fix the dark cloud of bloating and discomfort that follows a weekend of overindulging. Don’t panic! My 5 go-to solutions to beat the bloat will ensure any weight gain, bloating, or discomfort is short-lived.

It can take days after overeating to feel like yourself again. Rather than trying to compensate or punish yourself (which typically leads to additional negative eating behaviors or another overeating episode), forgive and forget by using the tools below!

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1. HIT THE RESET BUTTON— Clear your pantry of anything that you might struggle to eat in moderation, and revamp your grocery list. Filling your fridge with healthy and nutrient-dense options that encourage you to look and feel your best is key to proactively approach your week and setting yourself up for success.

2. LIVE & LEARN— Acknowledge what happened, why and make a plan of action to avoid it in the future. Being accountable to yourself in this way encourages self-reflection and can lead to positive strides once you have identified some of your overeating culprits. For example, if you accidentally finished an entire bowl of chips while chatting by the snack station, perhaps serving yourself on a plate and moving to a different area, or practicing a more mindful eating approach in the future is a good start. Creating a strategy moving forward can reduce the frequency of overeating as well as better equipping you for future temptation-filled events. Most importantly, move on!

3. WALK IT OFF— Newsflash: doing hours of cardio in the gym will not “fix it.” Rather than torturing yourself on the Stairmaster or spin bike, opt for a leisurely walk outside. Walking is a great way to improve digestion, release endorphins, reduce stress, and can improve your overall health simply by honoring your body’s need to be active. This is a much better alternative that won’t leave you depleted or ravenous, unlike all that unnecessary cardio

4. DRINK EXTRA FLUIDS— Water will help rid your body of waste, toxins, additional water weight, and is a key component of the metabolic process. Feeling sluggish, puffy, bloated, having intense cravings and struggling with poor digestion are all signs of dehydration. The secret to feeling better is this: the more you drink, the faster your body will flush! Aim to consume 100 ounces of water per day to beat your bloat for good. Cheers!

5. STAY BUSY— Overeating can throw off your appetite and hunger cues BIG TIME. This is often be your mind playing tricks on you due to the influx of processed foods and alcohol. When we consume large amounts of sugar, carbohydrates or salt, the brain will release dopamine and activate your pleasure / reward sensors in your brain. Although this can feel confusing and as though you need MORE food, don’t let it fool you. If temptation is high try drinking hot tea, work on a project, or leave the kitchen all together. Your hunger will level off. This is your body’s way of attempting to sort through what happened. Implementing a rule such as “the kitchen is closed” after your last meal can also prevent you from continuing the binge cycle and eating more than your body truly needs. The body thrives on consistency & habit. The best approach to feeling like yourself is getting right back into a regular routine and creating a sense of normalcy.

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You already know that exercise and nutrition play a key role in mental health and wellbeing. Eating right and working out can help us destress, improve cognitive function, and release precious neurotransmitters and chemicals that balance our mood, sleep cycles, and more. That’s why my philosophy isn’t ONLY focused on nutrition. Yes, nourishment is essential, but so is movement, connection, rest, play, and …. You guessed it… mindset/ mental health/ your head game. The work we do together as coaches and clients is also a major aspect of mental health, and a big reason I love having a coach of my own.

A big part of prioritizing mental health is knowing how to. Being able to be thoughtful about what we need and do not need in our lives is called mindfulness. Each of us have different things that promote or take away from our mental health. We could divide these up into:

Energy boosters - things that make you feel expansive and blissfully happy. And Energy drains - things that make you feel empty and create a negative charge in your life.

The goal is to build in systems that allow you to maintain great mental health, and live a lifestyle that truly fulfills you.

Self care is different for everyone and should be! To find what’s right for you, try this: Make a happy list with at least 5 things. These are activities or things that make you FEEL great, bring you peace and relax or energize you. When you have your list, schedule them throughout the month. Share your list and schedule with a friend for accountability and then repeat it monthly.

Here are some of the things that are on my happy list:

• Walks outside

• Cuticle oil

• Essential oils

• Candles

• Soft music

• Dim lighting

• Unplugging

• Nature sounds

• Yoga

• Happy books

• Workouts

• Face mask

• Hair mask

• Therapy

• Sit in the sun

• Victory list

• Journal

If you feel like you want a little bit of extra help, check out these valuable resources to use today or tuck away for when you need them most.

US Mental Health Resources: https://www.mentalhealth.gov/

Crisis Text Line: https://www.crisistextline.org/

Text HOME to 741741 from anywhere in the United States, anytime to connect with a crisis counselor.

National Suicide Prevention Lifeline: https://suicidepreventionlifeline.org/

A free, confidential crisis hotline that is available to everyone 24 hours a day, seven days a week.

Mental Health America: https://www.mhanational.org/

A community-based nonprofit [dedicated to addressing the needs of those living with mental illness.

National Institute for Mental Health: https://www.nimh.nih.gov/health/find-help/

A research-focused agency with important statistics, information, and educational resources.

Getting the weight loss results that you want can seem like a daunting task - but if you focus on these 7 tips and stay consistent, you will get the results that you are looking for!

1. It’s all about scheduling.

A MAJOR player in transformation success is consistency… without this, everything is much more challenging (from the day to day, to achieving results in general).

The secret to consistency? Planning ahead. A great habit to adopt is to schedule your meals and eat them at regular times. Scheduling helps you stick to your goals, and adhere to your nutrition plan. Regular eating times also help speed up the calorie-burning process and reduce cravings throughout the day.

2. Go green!

Whether it’s a burger, a taco, or your favorite sandwich, add some greens! Make sure your meals include colorful foods. By wrapping your meal in lettuce leaves you add a little nutrition and crunch (without costing you flavor)! Be creative in finding healthy substitutes for your favorite things.

3. Become a lifelong student (of science and your body).

Staying up on scientific research is essential, as it’s always changing. It’s also just as important to have self awareness around your body, and it’s response to certain things. Different approaches work better for some, more than others. Make choices that are rooted in your personal preference, and are based on how your own body responds best.

4. Opt for a half portion, or smaller plate.

It's not new news that serving sizes tend to be super sized, especially when dining out. Opting for a half portion, ordering an appetizer, or using a smaller plate are some ideas that can help prevent over eating beyond your biological hunger. It can take up to 20 mins for your brain to signal fullness and satisfaction If you’re still hungry 20 minutes after finishing your smaller plate, you can always go get more!

5. Don’t drink your calories.

Alcoholic beverages, sugary coffees, juices and even teas can easily steal a huge portion of your daily calories. Opt for water, stevia, or naturally sweet choices that are calorie free, so you have plenty left to fuel your body with food!

6. Avoid processed foods

Processed foods might seem like a tasty treat, but are often disease, ridden and weight gain trickery disguised in outstanding marketing. Opt for whole grains instead, or a choice what has as few (recognizable) ingredients possible. These foods will aid in better digestion, feeling fuller longer, and most importantly- yield results

7. Take a more active route

Taking the stairs, going for walks, and even using a standing desk are amazing ways to stay more active without stressing about hours logged in the gym. A great motivator can be using an activity tracker (wearable) to establish your current movement averages. From there, you can set goals to slowly increase or maintain (depending on your goals).

Holidays will be spent a little differently this year than in the past. But one thing we can bet on, is that the tradition of big dinners and tasty treats will hold strong. Navigating the holidays without gaining that annual 5 lbs of “fluff” can be the most challenging obstacles for those practicing mindfulness around health and wellness.

Some approach the holiday season swearing to resist the endless amounts of cookies, cocktails and other sweet-treat temptations included in most social events between November and the New Year. They are ambitious.

Others enter the holidays surrendering their health and fitness goals completely. Returning to family is stressful enough. Just the thought of returning to family with their goals as a top priority seems laughable. Their goals, progress or intention of approaching the holidays with balance and mindfulness is simply out of the question. Why miss a prime opportunity to maximize every gathering, party and temptation when starting over on January 1st is the familiar routine?  The decision is made that their goals can wait and right then they head face first toward the dessert trays.

There is a massive grey area between these two extremes. However, navigating the space between restriction and a free for all is too overwhelming! American’s have embraced approaching the holidays with a hyper focus on the food and temptations. In reality, these special days have absolutely nothing to do with food.

For those looking to approach this year’s company parties, family dinners and exciting get togethers with mindfulness, balance and a realistic approach KEEP READING! Below are my go-to tips for enjoying the holidays without putting your health on hold.

TIPS FOR NAVIGATING THE HOLIDAYS THIS YEAR:

1. Setting expectations:  Set an expectation on what needs to happen in order for you to enjoy the holiday season without sacrificing your goals. How do you want to feel after the party? What obstacles might you face? Examples of expectations include deciding on a number of alcoholic drinks you will consume before you even arrive at the party, or come up with a premeditated plan of attack for the inevitable dessert trays. Will you have one of each? Avoid it all together? Make a plan and set the tone for the evening.

2. Don’t be a hero: Never show up to a party hungry! No one can make good decisions on an empty stomach and will usually resort to over eating from being overly ravenous for too long. Having a small meal or snack right before you leave will keep you from eating by the handful and encourage you to fill your plate with food choices resembling mindfulness and moderation because you aren’t on your hunger death bed.

3. Keep multiple snack stashes: Having healthy snacks at your fingertips can be a lifesaver when you are in a pinch! Have a supply of tuna, almonds, healthy bars, fruit, snack veggies and water at the ready whenever hunger strikes. Keep an emergency kit of snacks in the car, purse, gym bag or office! Don’t be caught empty handed when hunger strikes! This will prevent you from feeling too hungry and encourage balanced choices despite any curve balls that get thrown your way.

4. Dress for success: When you look good, you feel good. When you feel good, you tend to make better choices that align with your goals! Dressing in an outfit that shows off your figure will serve as a great motivator for you to avoid doing anything that would make you feel like a beached whale when you leave the party. Choose something that fits you right now, not last year’s ensemble that is too tight or no longer comfortable. You deserve to feel beautiful, confident and comfortable all season long.

5. Offer to bring a dish: Bringing an entree or appetizer creates an opportunity for you to prepare something that fits your needs and can also be enjoyed by others. Get creative with the usual holiday recipes and prepare something on the lighter side. Incorporate something with fresh vegetables or a yogurt spread instead of the usual butter and cream. Provide a fresh dessert option with berries and sorbet to balance out the sugar cookies and chocolate. The other guests will appreciate the variety and you can have the best of both worlds.

6. Fill your plate guilt free: It can be difficult to know what to expect when attending an event with zero insight regarding what will be available for food. Once you are settled and familiar with your options a great strategy is to prioritize what will go on your plate. Identify which dishes you’d like to enjoy the most and take note if there are some things you can go without. By prioritizing what goes on your plate you can enjoy your annual favorites without feeling like you overdid it, or accidentally having a plate that resembles a small mountain. Fill your body with the foods you love and enjoy them guilt free. An approach allowing you to enjoy your favorite things in moderation will set you up for ultimate success every time.

7. Add some spritz to your cocktail: Cocktails are part of the fun! They also present significant temptation and an easy opportunity to over do it in the worst way. Create a spritzer version of your favorite beverage by pouring your glass with 1/2 seltzer of choice and the other half with you alcoholic beverage. Enjoy a buzz without all the empty calories (and half the hangover). Requesting “bitters” (available at any establishment serving beverages) to seltzer water is calorie free option that looks identical to a spirit for those that are bashful about cutting back on drinks.

8. Important reminders: The food isn’t going anywhere. You have the choice to treat the temptations of the holiday season like you do every other day of the year, but with better decorations! Remember that just because the calendar reads “November” and “December” your goals and priorities don’t require a pause.You to remember that you have the power to choose. Make the choice that best suits your life, goals and dreams this holiday season!

Working from home is a new normal for many of us. With the idea that working from home is going to be more permanent, it is important that we set up routines and habits that help promote a healthy balance between work and life. 

These tips for working at home will help you to stay balanced and give you the ability to prioritize your and your family’s health and happiness while still being productive.

Daily Routines

• Stick to a normal sleep schedule - this will help you to stay energized day in and day out.

• Getting a pair of blue light glasses to protect your eyes from additional screen time and protect circadian rhythm will be helpful in keeping up your routine. (See more about blue light glasses here) 

• Have a regular “daytime” routine that you keep and is similar each day. Wake up around the same time, eat you meals in the same time, take break from works around the same time. 

• Working from home, we lose our commute from the office. This time helps us to “shut down” or process the day. Leaving your work space and walking into the kitchen leaves room for feeling overloaded and not fully shutting down from work day before family time, try a walk around the block or a quick trip to the backyard from some fresh air before moving on to making dinner or any other chores at home. 

Dress for Success

• Continue to get dressed each day. When you look good you feel good! (at least from the top up!) 

Continue to Move

• Standing desks, treadmill desks, or exercise balls for chairs are simple ways to help you to stay active in a time where steps are even more limited without walking to meetings or other spaces in the office. 

• Plan walk breaks or other movement breaks into your day as if they were meetings. Write those appointments and keep them. For some ideas of workouts to do at home - check out my FREE Home Workout Guide!

Prioritize Tasks

• Make a to-do list- each day! Have your top 3 tasks that need to be done that day and be accountable to them. Writing things down helps, so put your goals for the day on a sticky on your desk. 

Create a Productive Environment

• It is very important to create a designated workspace. Working from home can easily become something that infringes on your home life. Help keep work separate by creating a space where you only do work. 

• Keep this designated work space clean and clear! Organize your desk and tools and keep your area free of distractions.

Keep Boundaries

• Set expectations with family members for what your work time is. Set a plan for how to get a hold of each other or learn each other’s schedules in a way that will not interrupt your work day. You might keep a sign on your door when you are in a meeting or post up your schedule to be viewed. 

• Stick to your regular hours- I struggle here! Just because you aren’t in an office doesn’t mean it’s a good idea to let things linger or work “more or anytime.” Know when you are most productive and keep work time in that space. When that time is up - you are OFF of work!

Start by choosing one or two tips to try a week until you have added them all into your daily work from home routine.

Losing weight is about more than JUST tracking your nutrition and moving with intention. There is a third and vital piece that many people neglect when they start their weight loss journey. That forgotten piece is your mindset. 

Your mindset is the one thing that will help to keep you moving forward day after day and enable you to create a sustainable health conscious lifestyle!

Here are eight tips to help get your mindset just as fit as your body!

Know WHY you Want to Lose Weight

Take the time to stop and reflect. What is your motivation to lose weight? Is it that you have an event coming up that you wish you were 10 lbs lighter for? Or is it that you want to be able to keep up with your children at the playground? 

Short term goals and a short term timeline can be less productive than we think. Having a goal to lose a certain amount of weight in a short amount of time can increase your stress, which increases cortisol which irritates your body and actually lowers your body’s responsiveness!

Find your true WHY for wanting to lose weight. Your deep down, long term reason for making this change. That will keep you motivated and ready to work.

Break up with Your Scale

Repeat after me - “I am not a number.” 

There are so many factors that go into the number that pops up on the scale when we step on it. Way more than just the amount of fat that is on our body. The scale number changes when our sleep changes, our stress changes, our hormones change and more! We should use the number on the scale for data ONLY. And not as our only source of data. A more accurate measure of our progress will also include progress photos, how our clothes fit, body measurements and our energy.

Develop a Positive Mindset

Dieting and weight loss often go hand in hand with negative feelings. There is often a fear of failure, or shame and embarrassment. Dieting can also lead us to focus on feelings of deprivations. Focusing on the things that we can not have often makes us view the world in a negative mindset. It is important when going through a weight loss journey to keep your mindset positive. When you are making a more health conscious food choice, instead of thinking of the things that you ‘can’t eat’ think instead of the thinking ‘I choose to eat this.’ You have the ability to change your perspective to see the glass half full!

The people that we surround ourselves are important to our enjoyment and success in life. It is important that the people closest to you are people who lift you up and support you. Think about your friendships - which ones are filled with positive talk? How do the people in your life make you feel? Focus your time with the people who make you feel the best. 

Have Patience!

Weight loss takes TIME! A fast, crash diet will get you nowhere - and most often will set you back. Know that moving forward slow, steady and sustainably is what will get you to your goal. You will lose fat and preserve muscle this way. Remember that weight loss is not linear. You will have to practice patience when it feels like you take a step back in progress. Continuing forward will continue the progress!

Plan for Success

Ben Franklin said - “If you fail to plan, you are planning to fail!” Spend the time to make a plan for how you are going to get from your start to finish. Imagine your weight loss journey like a road trip. Along the way you will need to plan for grocery shopping success, plan out your meals the night before, schedule your workouts for the week etc. It is important to look ahead at your week and look for any obstacles or temptations that might come your way and decide how you will overcome them!

Put Pen to Paper

Writing things down has been shown to increase rates of success significantly. Using a food or exercise journal helps you to stay focused on your goal and gives you time to reflect and provide yourself with feedback. You can gain a lot of knowledge by looking at your patterns overtime with your nutrition, movement, water intake, hunger and mood.

Quit the Comparison Game

The saying is true - comparison is the thief of joy! Your journey is your own and unique to you. Because of this, what works for one person will not work for another in the same way. We each hold the knowledge and truth of our own journey, and though you might see a part of someone’s story on social media - we do not see their whole pathway or read their whole story. It is important to invest in what works for YOU and not what works for someone else. 

And - isn’t your goal to love your own body - not theirs anyway?

Incorporate Yoga & Meditation

Yoga and meditation are proven methods to increase happiness levels, self love and a sense of overall peace and wellbeing. They have the ability to “workout” the awareness and concentration regions of the brain (this is GREAT for staying on track for weight loss, among other things). Peaceful minds tend to not binge, go off the deep end or overindulge because yoga and meditation teach us to nurture our emotions with tools other than food. 

Which of these tips spoke to you today? What will you start on focusing on right away?

If you haven’t noticed, blue light glasses have been (and continue to be) all the rage. Everyone, everywhere seems to be wearing them to work in front of their laptop. But - are they just a trend, or do they really have a benefit?

Let’s start by creating a little context by defining blue light, and the impacts it has on your daily life.

Blue light is a high energy light, and one to which our eyes are extremely sensitive. It can not only damage your retina, which can lead to blindness, but also completely sabotage your productivity, sleep patterns, and overall well being. In response to the current COVID-19 pandemic there has been a transition of many jobs from an office setting to “working remotely.” This move has put many more of us in front of screens more than we originally would be. With this transition, protection against blue light is more important than ever. Can the solution really be a pair of non prescription glasses?

While blue light glasses are not the only solution to our added exposure to blue light, they are highly effective and inexpensive to purchase - which makes them an easy no brainer!

So what do blue light glasses do for you and your eyes?

Reduce potential eye damage! Prolonged exposure to high energy lights, like the ones from computer screens can cause computer vision syndrome and blurry vision. Exposure to these light sources are also the leading cause of blindness in the U.S. - Age Related Macular Degeneration (AMD).

Alleviate eye discomfort and headaches! Constant eye strain often causes headaches. Blocking out the blue light will decrease the strain on your eyes and therefore lower the headache of a headache.

Both of these negative symptoms can be prevented by using blue light glasses designed to block the light! Not only do blue light blocking glasses take away some negative experiences we have from being on screens for long periods - but they also provide you with some positive results as well.

Improved mental clarity and focus during the day! Because your eyes are less impacted and strained while wearing blue light blocking glasses, you will experience an overall improvement in your day to day life and wellbeing by limiting your blue light exposure. Improve sleep habits! It’s best to avoid blue light before bedtime. A good guideline is giving yourself two hours between screen time and sleep. The high energy light can keep you up at night and disrupt your circadian rhythm (your natural sleep cycle) because of the stimulation. You can wear blue light glasses in addition to reducing the backlight (or use entirely) of screens before bed if you REALLY want to bank some high quality zzz’s!

Enhance productivity! Lowering blue light exposure will increase your ability to fall asleep and sleep more soundly. The combination of improved sleep, and less eye strain will result in major work life wins.

So where can you find yourself a pair?

Warby Parker

Klassy Network

You can also find some on Amazon.

Pro Tip: make sure they come with a blue light testing kit

So what style will you pick?

Many of us love to have a glass of wine after a stressful day, a cocktail to celebrate Friday being here, or happy hour with friends on Monday because it is well - Monday! But, we don’t always stop to think about what these drinks do to our progress, even if we are taking account of them in our caloric intake.

We’ve discussed that in order to achieve fat loss, a caloric deficit is required or, “calories in are less than calories out.” However, not all calories are created equal! The QUALITY of your calories plays a major role in your progress, results & overall appearance. Alcohol has a specific impact on our body and it’s systems, some of which make it much harder to lose weight.

For those of you that do not consume alcohol, your liver and overall health are greatly benefiting from your choice. If you are someone that is working towards a health and weight loss goal that DOES consume alcohol, evaluating how much will be an important part of achieving the results you truly desire.

How Alcohol Impacts The Body:

Sabotages Circadian Rhythm: Alcohol impacts your sleep patterns and ultimately can reduce the amount of restorative sleep you get, especially when consumed a few hours before bed.

Athletic performance: Poor sleep leads to poor performance. It may also take away all participation if you are tempted to sleep in instead!

Blocks nutrient absorption: Alcohol raises blood sugar by flooding the liver once it is consumed. This forces the liver to work in overdrive to metabolize the alcohol instead of other nutrients which compromises the absorption rate of those other nutrients.

Lowers ability to burn calories: Alcohol is more dense than other energy sources and is broken down by the body first when it has the choice. The body is working so hard to metabolize the alcohol and burn that energy that it causes a standstill in regards to the other calories (energy) consumed and its ability to burn THOSE. That being said, that energy (carbohydrates or fat) is left unused, unburned and leads to weight gain, fat gain and lack of results.

Muscle performance: Alcohol prevents calcium from being absorbed in muscle cells which leads to cramping.

Dehydration: Alcohol has a diuretic effect, causing dehydration that impacts every system in the body (organs, systems, digestion, etc.).

Poor choices: Alcohol lowers your inhibitions making it easy to hit the fast food drive through instead of making something at home.

Regardless of your current habits around alcohol, increasing your awareness on how much you do consume can be really helpful. Take a look at your alcohol consumption when evaluating your goals. Does it align with your endgame and the results you desire to achieve?

If there’s room for improvement, try reducing your daily or weekly intake down to weekends, or limiting to 1 glass per night instead of your current “limit”. Opt for a “dry week” or even month! This was one of the first “health and fitness” challenges I tried when just starting to work toward my goals and it was also one of the most rewarding.

For those times that you do plan to partake, here are some easy tips & tricks:

• Choose wine whenever possible

• If wine isn’t your thing, opt for Vodka, Gin, or something “neat.”

• Use sugar free (and calorie free) mixers

• Avoid drinking within 2 hours of bedtime

How have your thoughts about alcohol consumption changed after learning a little more? Share in the comments below!

Cardio - somehow that one little word started stirring negative feelings whenever it is heard! Maybe it has to do with visions of hours sweating on the treadmill, feeling like you have to be there forever for any progress to be had. It’s time to redefine our feelings about cardio! You do not need to spend hours on hours marching away on a treadmill or stepmill. You can accomplish A LOT in a little bit of time with HIIT cardio! Read on to learn all that you need to know to utilize the most effective, or “best bang for your buck” in the fat burning department.

High Intensity Interval Training cardio requires a certain intensity in order to truly “qualify” as HIIT and that intensity varies from person to person. Like most things in health and fitness you need to figure out how things best work for you. In the case of HIIT you will need to find the right rest time, tempo and equipment/movement type that works the best for you. Regardless, your new BFF needs to be performed with intention, INTENSITY & some serious power.

So, how can you determine if your workout is being performed at HIIT cardio intensity? The best way is by calculating your max heart rate.

How To Calculate Heart Rate Max: HR Max = 220 - (your age) Example: 220 - (33) = 187 (I am 33 years old) The optimal “intensity level” or working capacity for HIIT cardio is 85-95% of your HR Max. That being said, your heart rate will likely be at or above 170 bpm when performing a HIIT workout (generally speaking). You should be winded after the interval (this is HIGH INTENSITY interval training, after all)! If you are not winded and fatigued at the end of the interval, it was not performed with enough intensity based on your HR and perceived rate of exertion.

You can also determine your active recovery/recovery based on your heart rate. I suggest beginning another interval when your heart rate has reached 60-65% of your HR max, or you are able to breathe normally and have caught your breath from the previous round. Aim to start each interval feeling “fresh” and with powerful intention for best results. For some, this will be after 30 seconds and others after a minute or more. This is based on your current level of conditioning.

Let’s look at using sprints as a High Intensity Interval Training workout for two different people. Person A is a runner and is performing sprints for their HIIT cardio workout while Person B hasn’t run in years and is also performing sprints.

Person A will have a much HIGHER working capacity due to their previously established endurance and cardiovascular training from previous runs. They will most likely recover much faster and need a shorter rest interval. Person B will reach their HR MAX much faster and at a much more intense rate due to their lack of endurance and minimal working capacity (at that time). They will need a longer recovery period after their interval of work.

Each person will still be getting great benefits as long as they listen to their body! It is ok to decrease interval length or intensity or increase recovery period, while keeping your overall intensity as high as possible.

HIIT sessions should range between 10 minutes in length up to but never exceeding 30 minutes in length. The “sweet spot” and recommended time frame for a HIIT session is 15-20 minutes in length accompanied by a 5 minute warm up and 5 minute cool down.

One thing to remember - fitness equipment and fitness trackers will never be as accurate as taking your own pulse. Fitness trackers also have heart rate tracking features included, but unless it has a chest strap (Garmin products), the accuracy will be compromised and will likely display a lesser value than your true heart rate. Counting your pulse on your carotid artery (found in your neck) is a great way to accurately determine your heart rate (better than using your wrist). To check your pulse over your carotid artery, place your index and middle fingers on your neck to the side of your windpipe. When you feel your pulse, look at your watch and count the number of beats in 15 seconds. Multiply this number by 4 to get your heart rate per minute.

You now hold all of the secrets to the most efficient fat burning activity. Time to go get your sweat on!

Now more than ever we are spending A LOT of time at home. With a global pandemic our homes have now become our work place, our school, our gyms, as well as our sanctuary for relaxation and time with loved ones. Your environment has a direct and profound impact on your wellbeing. The people we spend time with, the rooms in your home you most frequently occupy, the content you choose to consume or to which you are exposed ALL provide our minds with feedback, which can be positive or extremely negative. With being in your home so much more, it is important to make sure that we keep our environment in a way that creates positivity.

I am personally embarking on a new season of life and chapter, including moving into a new home! Moving gives me the opportunity to reassess our space and make sure that I am creating the most supportive and encouraging environment for my family. One way to do this is to declutter! Moving often encourages a full on purge of clothing, belongings and anything else that does or does not make sense to carry into my new space. 

Decluttering isn’t always easy! In fact, it can be rather daunting without a plan or the strategies to simplify the process. Even the purging professionals often get stuck on where to start and what to do from there. That’s why I’ve created a list of strategies to help you maximize your space, minimize clutter and free your mind to focus on the things that are most important to you! 

Like all things encompassing a healthy, balanced lifestyle, decluttering your home must be done in a sustainable way in order to be effective. It’s easy to go on a declutter rampage, but the results typically don’t last or the task isn't completely completed before you get burnt out and give up! Start with one small drawer, corner, room and allow the process to take some time. The end result will be life changing and provide a priceless reward of experiencing more JOY because of it!

Throughout the years of many different fad diets, fat has gotten a pretty bad rap. We have been told over and over by food packaging everywhere that eating low fat is important, and been given the idea that eating fat will make you fat.

I am here to let you know that this idea is not true! Fat is your friend, and we have to work to see it that way. 

Despite those pesky packaging images and labels, we do need some fat in our daily diet. Fat is essential for: 

• Energy

• Having essential fatty acids our body can not make

• Creation of cell walls

• Absorbing vitamins A,D, E and K

• Insulating our bodies and protecting our organs.

There are four types of fat. 

Saturated Fat:

These are generally solid or waxy at room temperature and come mostly from animal products with the exception of tropical oils. Taking in too much saturated fat is linked with raising levels of LDL cholesterol (the ‘bad’ kind of cholesterol) in the blood and increasing internal inflammation. Healthy adults should limit their saturated fat intake to no more than 5-10% of total calories. 

Trans Fat: 

Trans fatty acids are formed when a liquid fat is changed into a solid fat through a process called hydrogenation. Many manufacturers use hydrogenated oils as an ingredient because it extends the shelf life and consistency of foods. Trans fat will raise levels of LDL cholesterol and decrease levels of HDL cholesterol. There are no safe levels of trans fat to eat each day, so this is one to try to avoid.

Unsaturated Fat:

These fats are usually liquid at room temperature. Sources of unsaturated fat include monounsaturated and polyunsaturated fats. Monounsaturated and polyunsaturated fats are considered healthy fats as they help lower cholesterol levels and reduce levels of inflammation in your body. 

Monounsaturated and polyunsaturated Fats:

These fats come from plant-based sources. Some are olive oil, nuts and nut butters, olives, and avocado.

Omega-3 fats are a type of polyunsaturated fat that have benefits for your heart and are associated with lowering inflammation in the body. Fish such as salmon and tuna contain Omega-3 fats. You can also find it in plant based sources like flaxseed, hemp seeds, chia seeds and walnuts.

When incorporating these healthy fats into your diet there are some things to remember. Fats are calorically dense. Every one gram of fat contains 9 calories (as opposed to 4 calories for protein and carbohydrates). This means that we do not need it in the quantities that we do protein and carbs. One serving of any fat has 45 calories and 5 grams of fat. Here are some examples of adding in a serving fat into your day: 

• 1 tsp olive oil or avocado oil

• 1 Tb seeds (pumpkin, sesame, sunflower)

• 16 pistachios

• 10 peanuts

• 2 Tb avocado

• 2 Tb natural peanut butter

• 8-10 olives

How will you be incorporating these healthy fats into your daily intake this week? Share in the comments below your favorite fat source!

‘But I hate running.’

How many times have you heard yourself, or someone you know say this? Probably countless! When people think weight loss, they think cardio and are instantly demotivated. We imagine being on a treadmill for hours a week, huffing and puffing, in order to reach our goals. So let's talk cardio - Is it really necessary to lose weight?

Cardio is one TOOL for fat loss. Fat loss is all about calories that you take in (food for energy) vs the calories that you expend (exercise and movement). We know that in order to lose fat, you have to take in less than you expend.

So why is upping your cardio first not always the best?

• Adding movement can increase hunger levels making it harder to adhere to your plan. 

• Increased fatigue from added movement makes it harder to maintain your lifestyle. 

• You could begin to burn muscle instead of fat.

• The body becomes efficient the longer it does things and you will continually have to increase cardio to maintain the caloric burn, which often leads to an amount of cardio that can not be maintained.

Instead of starting with increasing your cardio, I suggest these things:

• Minimize cardio when you are initiating a fat loss phase so that you can add more as you go. 

• Establish your daily activity levels (NEAT) using an activity tracker. 

• Focus on your nutrition! It is 85% of your results!

How do I use cardio as a tool in my own life?

When I implement cardio, it is something intentional that I want to do. It makes me feel good and doesn’t detract from my day to day life. I like the feeling of a good sweat and the endorphin buzz after! I like to feel the push of a challenge on my body. BUT I only use it as needed! 90% of the time I am maintaining my physique with my daily activity levels and walking. And when I move, I move in ways that I enjoy. You should not ever do cardio because you HAVE to. You should enjoy the cardio you do and move in ways that feel good to you!