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

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

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.

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?

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!

‘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!

Have you been feeling like you aren’t getting the best results that you can from your training? Are you putting in a ton of work to only feel like you are getting little back? Social media is filled with different workouts and ‘experts’ who make figuring out just what exactly to be focusing on confusing. This blog post is here to clear up that confusion! 

To continue to see success and results in your training your main focus needs to be on progressive overload. What exactly does this mean? The principle of progressive overload states that one must continually increase the stress applied to the body to avoid plateaus in strength and progress. This can be done a number of ways by manipulating one or more of the 8 training variables. Regardless of your health and fitness goal, something has to change in order for you to change.

Check out the following 8 training variables that apply to progressive overload that will help you to get the best results!

Weight (Increase)

• There’s only one way to progressively overload with weight, and that’s to dial it up. As you become stronger, the weight will become easier, calling for you to increase the weight on the bar

Rest (Decrease)

• Rest is one of the primary determinants of the overall intensity of your workout. The amount of rest in between exercises is determined by your goals (5-8 minutes for power, 2-5 minutes for strength, 1-2 minutes for hypertrophy, 30-60 seconds for endurance). Performance, level of difficulty and the metabolic demands that will be placed on you during the training session will increase as rest time is decreased.

Muscle Action (Modify)

• This refers to the concentric, eccentric, and isometric actions of an exercise. Most workout programs follow a standard, concentric focused routine. By adding variety and stressing the eccentric and isometric parts of the movement, the stress on the body increases! 

• Emphasizing the negative (eccentric) portion of a lift increases the time under tension and provides a greater stretch through a full ROM than you would get concentrically. And performing circa-maximal or supra-maximal eccentric overload is great for increases in strength and size, not to mention amazing plateau breakers

Exercise Tempo (Increase / Decrease)

• By modifying the tempo of an exercise, we’re indirectly emphasizing one of the 3 muscle actions previously mentioned

• If you have been following the standard 1:1 concentric/ eccentric exercise tempo, try emphasizing the negative portion of the lift to increase the time under tension (i.e., 1:3 concentric eccentric)

Exercise Type (Modify)

• You can manipulate exercise type as an overload variable through exercise progression (i.e., reverse crunch –> decline reverse crunch) or by modifying the exercise stimulus

• In modifying the exercise stimulus, you’re taking an exercise and modifying the mechanics. Instead of performing the conventional deadlift, you can switch it up by performing a sumo deadlift, snatch grip deadlift, deficit deadlift, and so on

Number of Exercises (Increase)

• By increasing the number of exercises, you are increasing the frequency of a muscle group and total volume per training session. Before adding to the number of exercises in your training program, take frequency into consideration (the next training variable)!

Frequency (Increase)

• You can increase frequency by increasing the number of training sessions per week (2x/week to 4x/week) or how often you train a specific muscle group (i.e., moving from glutes 1x/week to 2x/week)

• Again, frequency inherently lives within other training variable parameters such as the number of exercises and total volume, which should be taken into consideration before modifying

Total Volume (Increase)

• Volume can be increased by increasing the total number of repetitions or sets for the workout. Start by adding repetitions, then add sets if needed.

• If you’re doing a rear delt fly at 4 sets of 8 reps for 30 pounds, keep the weight and sets the same for the next workout but increase the number of repetitions to 10. Adding an entire set can be taxing because of the sudden increase in volume. If you have been doing 4 sets at 12 reps of 3 exercises and you increase the volume by adding a set to each exercise, you’ve just increased your total volume by 36 repetitions in a single training session.

Utilizing these 8 training variables in your strength training will help you to get the best results and erase your fears of plateauing or not making progress! Get in there and make it happen!

Between hectic schedules, managing kids, husbands, commitments, the increased screen time & chronic stress levels it truly doesn’t come as a surprise that getting a good night of rest is more difficult to come by than ever. Without proper rest, it is nearly impossible to tackle the day ahead to the best of your ability. Night time routines are an imperative part of learning how to sleep like a superhero. 

I have personally battled insomnia (in addition to high stress, demanding schedules & life in front of screens) for over 10 years. Sleepless nights and resulting fatigue are miserable! Over time, I have found several products that have helped me wind down, improved my sleep and have become some of my biggest tools to prioritize restfulness & turn my sleepless nights into the 7-9 hours of restoration that our minds and bodies so desperately need.

Below are my favorite products (and links to purchase) to help you wind down, unplug and get a better night of sleep. Let’s dive in!

1. Sleep Supplements: For those using melatonin, habit forming sleep aids or a prescription to encourage sleep you may notice that their effectiveness wears off rather quickly. The body quickly identifies these “false” substances and builds up a tolerance because of their limited ability to “hack” into cellular structures. Exchange your old sleep aids for Serenity capsules, a completely natural, plant based capsule filled with essential oils and coconut oil that will give you an incredible nights rest without the harmful chemicals or tolerance build up. An equal alternative is using the Serenity essential oil blend as a pillow spray, on the wrist or under the tongue.

2. The Best Bed: If you are spending a fortune on bedding and sheets with little to no return on investment, return them for a set of bamboo sheets. These sheets are silky soft, absorb more moisture than cotton and allow for the perfect temperature while you rest. The fabric allows them to keep cool when needed and also provide warmth easily as an alternative. They are a small investment compared to other high thread count sheets and are a must have staple in your linen closet.

3. Fresh Air: Allergy season, climate changes, germs and dusty air vents all contaminate the air we breathe. At night, this can result in sleepless nights of coughing, scratchy throat or other common allergy systems preventing you from sleeping like a superhero. Investing in an air purifier will eliminate those symptoms and ensure that every breath is free of anything keeping you from a good night of rest. They range in price, function and size. We have one in each bedroom of our home!

4. Feeling Safe: In addition to bamboo sheets, sleeping under a weighted blanket has proven health benefits that you won’t want to miss. These blankets, usually ranging from 15-20 lbs ease insomnia, help with sensory processing disorder, fight back against stress, reduce anxiety, improve focus for ADHD, encourage calm, aids in PTSD, panic disorders and symptoms of OCD and depression all while improving your sleep. In my experience, the added weight doesn’t equate to either additional heat or an increase in temperature. These blankets have built in temperature control systems to provide you with all of the benefits without sacrificing any comfort.

5. Rise and Shine: Sleeping soundly involves more than a solid night time routine and the products above. The way we wake up each day has an equally profound impact on our energy levels, focus and ability to fall asleep naturally again the following night. Our bodies are designed to rise with the sun and begin to wind down after sunset. We have trained ourselves to wake up to harsh alarms, loud noises and snooze buttons, all of which have absolutely no benefit to our natural sleep cycles or circadian rhythm. The more effective and beneficial alternative is using a light alarm clock with light simulators. These simulators create the natural lighting of a sunrise (and sunset to aid in winding down) each morning rather than alarming our bodies with loud noises and rude awakenings. Waking up to light rather than a racket encourages your body to wake up naturally as it would if you had left the windows open and the sun was peeking through, nudging you awake to start another day.

Try out these strategies and you will be sleeping like a superhero in no time allowing yourself to be ready to tackle each new day!

Health and fitness goals on their own can be challenging - you are educating yourself, experimenting and changing routines and habits in your life. Working toward those goals while prioritizing the relationships in your life isn’t always easy. My marriage is my biggest priority. I am a wife first and foremost, and everything I do needs to reflect that. That can be a hard pill to swallow sometimes when my goals and motivation are at an all time high. If you are feeling like you are playing a constant game of tug of war with your relationship and your goals, you are not alone. Regardless of how willing you might be to re adjust priorities to reach your goal, we can’t ignore our loved ones along the way.

Finding balance between reaching goals and prioritizing relationships is a common struggle. But, it doesn’t HAVE to be hard.Here are some ideas to help you lessen the game of tug of war for balance in your life:

1. Practice random acts of kindness: Your support system is your lifeline! Make sure to express gratitude and love for the people pushing you along. You are only as good as your support system and they are working hard, too. Sometimes going to the extra mile to make my husband a special dinner, take him on a surprise date to the movies or write him a card makes me feel just as good as it does him. It’s the LITTLE THINGS!

2. Not all dates revolve around food: Some of our favorite stress releases are a going to the movies (bring your own snacks!), bowling, playing cards, making a list of things we want to accomplish at home, going to the gym together instead of alone, etc. Additionally, there is no reason you can’t have a special date night that involves food! Refer to my recent blog on “Navigating Social Events & Meals out” for more information on how to honor your goals without sacrificing time and memories with your family. Sometimes just an hour of “normal life,” or giving yourself permission to take a mental break from your goals serves as a great distraction and reset to bring your mind back to the people you love the most.

3. Laugh: Don’t get so caught up in your routine of gym, sleep, eat and repeat that you forget to live your life. Go to the social gatherings, eat at the table with everyone else, make time for your friends. So many people get anxiety from the THOUGHT of temptation when tackling a goal. There is no need for that. Life is for living and you can still enjoy it while chasing your fitness dreams.

4. Set boundaries: We set boundaries for work, personal time, children and friends. Do it for your goals as well! You can be 100% dedicated to your journey to health and still prioritize your loved ones by giving them time and your undivided attention whenever you can. Be intentional, be present and make sure they feel connected to you. Don’t be the person that only talks about the gym, food prep and how exciting your progress is!  Be well rounded, have other hobbies and tend to all aspects of your life. You are more than your goals.

5. Be aware: Your goals are a CHOICE. If we are so lucky to have loved ones that are willing to push us along, supporting us and honoring our goals, we have to recognize that is THEIR CHOICE. This is important to remember. Identifying how your choices and goals impact the people closest to you is one of the best things you can do to maintain perspective. Reaching your goals and thriving is a gift. It’s a powerful and overly satisfying experience that breeds MORE activity. However, reaching your goals will not be nearly as rewarding if you don’t have your special people beside you at the finish line. 

Goals require perseverance. They also require compromise. The bigger the goal, the bigger your awareness needs to be on keeping the peace and holding on to as much balance as you can. Tackling a fitness goal can be a big part of your life, but it does not define you. Your life is happening right now. You can work toward your goals without sacrificing the special moments that happen every day. 

What is one of the largest factors that is keeping you from seeing the results that you want to see? Not sleeping enough!

Sleep loss and weight loss are arch enemies. You cannot have one as long as the other is present, making getting adequate and high quality rest a major “must” in order to achieve the results you desire.

Perhaps anxiety, poor work life balance, stressful life events or a lack in routine is what’s putting a wrench in getting precious sleep. Regardless of the “why,” there are more studies than ever exposing sleep loss as a silent killer of one’s metabolism.

The Science

Any amount of sleep loss (chronic or partial) can increase the risk of obesity and weight gain. Studies were conducted on adults and children which indicated that metabolic alterations including decreased glucose tolerance, increased cortisol, increased ghrelin, decreased leptin, increased hunger and appetite all result from sleep loss.

The Breakdown: the metabolic consequences of sleep loss  

Cortisol is a hormone related to stress that breaks down muscle tissue. Increases in this are not ideal for anyone, specifically women as it leads to stomach fat, difficulty in losing weight and taxing stress on other hormones that can easily lead to imbalances. Increased cortisol levels often manifests as difficulty sleeping through the night, feeling “wired” in the evenings and groggy in the mornings or very “worn down” by daily tasks.

Ghrelin is one of the hormones that when secreted, it makes us feel “hungry.”  Increases in ghrelin lead to overeating by reducing feelings of self control and signaling false hunger cues. This often feels like an increased appetite for no reason.

Leptin is another hormone related to hunger and fullness cues. It’s primary function is to regulate hunger, food intake and energy expenditure. If leptin is lacking, the sensation of fullness, satisfaction and knowing when to stop eating can disappear! In short, decreased leptin = increased cravings and frequent overeating. 

Prioritizing sleep is an enjoyable and easy step in increasing your progress and helping you see the results that you want to!

I recently taught a nutrition seminar at a local high school. My audience included several teams of youth Volleyball athletes, all of which were between the ages of 14-18. I led with the question, “How many of you weigh yourselves every morning?” and every hand in the room went up. My heart dropped to the floor. The following question I asked was, “How many of you like the number that you see?” Not a single person kept their hand in the air. The reality is that young girls, adolescents & women of all ages allow their scale weight to dictate their beauty, worth and self confidence.

I used to be guilty of the same thing. I spent years focusing on a weight with which I was comfortable. I would say , “Anything under 125 pounds is fine,” as if my weight was a negotiation, compromise or something on which I had to settle. I treated it as if that number actually equated to something, said something about the person I am or what I bring to the table.

Embarking on my own fitness journey, I started self educating, and was able to surround myself with valuable resources to learn more about what the number on the scale really represents. Doing so helped me realize how little that number should be valued. So many things impact your scale weight. If you are going to place value on that number, then you must also be willing to consider everything associated with it as well.

What is “everything” we must consider when we weigh ourselves?

Water: The human body is made up of 40-70% water, most of which is found in muscle tissues. Our bodies require copious amounts of water regardless of the level of physical activity.  Water transports nutrients, vitamins and minerals throughout the body, diffuses gas, rids the body of waste, lubricates the joints and provides structure to skin. The Dietary Reference Intake for water for women is 91 oz per day, and 125 oz for men. However, I encourage my clients to drink one gallon per day (128 oz). Drinking water does the exact opposite of bloating. The higher the water intake, the faster the body will flush and release fluids. Drinking 128 oz of water a day will do nothing but help your body look and function to the best of its ability. If you are not drinking enough water on a regular basis it is extremely likely that your body is retaining fluids, resulting in a higher scale weight.

Rest & Recovery: The body repairs and restores itself during sleep. It is preparing for the days and weeks ahead of strenuous activity, life and interaction. Implementing consistent habits to maximize sleep should be a priority, along with allowing your body ample time to recover and repair (taking rest days if you are an active person, etc). Our muscles are made up of 70% water. That also means that training and vigorous exercise that results in muscle soreness can cause temporary fluid retention in the muscle while it repairs. Poor, broken lack of sleep or overall fatigue will result in a higher scale weight. If there is a random jump on the scale, evaluate your rest and recovery for the week and note that the number does not reflect NOT fat gain! Stay objective when making these evaluations!

Sodium:  If you are willing to pick apart your weight, you should be just as willing to do a thorough evaluation of what you put in your mouth that contributes to the number on the scale. Salt, fiber levels and food intolerances all have a major impact on your scale weight! Sodium can EASILY cause water retention (and the scale to go up) if more salt than usual is consumed in one sitting. I recommend a sodium intake of  2,000-3,000 mg. It is not ideal to  consume less than 1,00 mg of sodium per day. It can be helpful to pay attention to the sodium content in foods you purchase to identify any culprits that may be causing additional retention.

Dietary Fiber: Fiber aids in digestion, helps speed up the process of waste elimination, allows one to feel more satiated for longer periods of time and has other major health benefits. As fiber moves through your body, it absorbs water along the way. Therefore, should you have a particularly high fiber diet or eat foods containing high levels of fiber one day, your weight will increase due to the additional water absorption that it is pulling through your tract simultaneously. Exceeding average fiber levels may cause a scale spike for up to 72 hours for some and may be completely unnoticeable for others. A good rule of thumb is to have roughly 20% of your daily total carbohydrate intake consist of dietary fiber. Being aware of your fiber intake and understanding its role in digestion will make weighing yourself much less scary.

Food Sensitivities & Intolerances: Food intolerances and sensitivities present themselves differently in everyone. Learning what foods work best for your body and digestive system is crucial looking and feeling your best. If you are unsure of foods that may be causing frequent discomfort you can try a temporary elimination diet, slowly removing one food at a time for 7-10 days to see if things improve. Food panels and intolerance tests are also available to determine sensitivities. Consuming foods to which you are intolerant or even slightly sensitive can result in painful gas, physical discomfort and changes on the scale. Evaluate your food choices and be mindful about what you put in your body! Certain foods will work better for you than others and having that knowledge is imperative when placing value on the scale.

Hormones, Stress & Self Care: These three are the scale weight trifecta! Women have the privilege of navigating monthly cycles that impact energy levels, hormones and how the body looks and feels. When nearing or on a cycle, enduring a stressful time or feeling overly tired your body is going to reflect that on the scale. Those feelings are what our bodies use to communicate what we need. Don’t ignore them, power through them or try to be a hero! They are great indicators that you need to scale back, take some time to yourself and give back to your body. Pedicures, massages, quiet time, lighting a candle, or walks outside are all ways that I manage my stress and practice self care to honor what my body needs.  Additionally, women should know that it is not uncommon to experience weight fluctuations anywhere from 1-6 pounds around a menstrual cycle. Without stress management tools or ample self care you can expect to see the number on the scale rise. Whether it is finals week, a demanding work schedule or an event in your life causing stress, do not be surprised if you see the scale move.

The next time you hop on the scale to evaluate your progress, please review this list and approach your evaluations with mindful consideration. Incorporate other (more valuable) measures of progress in place of or in addition to the scale as well! Using measuring tapes and noting how your clothes fit, current energy levels, improved athletic performance and your overall well being will tell you so much more than that metal box.

The scale is only ONE tool for measurement and there are so many things that it DOESN’T tell us. Be less attached to that number and more attached to the person behind it. The number on the scale doesn’t tell you who you are, it doesn’t celebrate the exercise you did that week, it doesn’t take into account your headspace or work load, nor does it tell you when you have made serious muscle gains, or lost inches! Measurements, body scans, photographs and self awareness do that. There is no wrong way to measure progress or self evaluate. The only thing that matters is that your method of choice adds value, encourages celebration of all types of progress and serves your current journey.

Our environment is so important to our life. It helps to give us comfort, inspiration, and care. For most of us our home is our main environment, and definitely the one we have the most control over. It should be a place we look forward to returning to every day. But we don’t always feel that way. Some days we come home and the last feeling our home gives us is relaxation and calm. The answer to cultivating the perfect environment is all about simple solutions that will not only make your living space more organized but also more spacious, lighter and calmer. 

Pairing down, putting away and purchasing thoughtfully are some of the ways that I have created calm in my own life. Here are eight ways to bring clarity, calm and order to your environment:

1. Buy fewer things! Resist impulse or “speed bump display” purchases (the strategically placed items near the checkout counter that you never actually need) and focus on quality.

2. Donate things you don’t use. This includes unwanted gifts (its ok to not keep these!), clothes you no longer wear, odds and ends that you haven't touched in over 3 months.

3. Shop your own house. Everyday items such as baskets, trays, and hooks are perfect for storage in every room. Use baskets for blankets and extra cozy things, hang kitchen supplies with hooks to save counter space and place similar items on trays, giving them a “home.”

4. Steal ideas from experts! Pay attention in stores and hotels for how things are displayed. When visiting friends with living spaces you enjoy, take note! Ask questions! Then recreate your vision.

5.  Phase out plastic. You won’t want to stash away products made out of more sustainable materials such as wood, glass, bamboo or ceramic. They are much more pleasing to the eye (and better for the planet).

6. Less is more. Bigger is NOT better in terms of storage. Huge closets and pantries make hoarding extras easy and keeping track of belongings more difficult. Take note of exactly what it is you want to store, and plan your storage accordingly.

7. Establish simple routines. Keep car keys, glasses and remotes in a designated spot. Commit to resetting your kitchen before bed to save time in the mornings.

MAKE YOURSELF AT HOME! Too much order is cold, uninviting and unrealistic. Life is for living and our homes are the playground. Simple items that bring you joy, combined with less clutter is all you need.

How have you been feeling lately? The world is a different place and it is not an easy time right now. The global state has undoubtedly created stress in your life, in one way or another. We are all adjusting to new schedules, new barriers, new routines and missing things that would normally bring us peace and happiness.

Living in a stressful state is not just hard on us mentally, but it is also hard on our bodies physically. Stress makes us tired, snappy, we look like hell and our bodies suddenly stop cooperating. By the time we see these signs, stress has already been working its way through our bodies for a while. 

Stress isn’t always a bad thing. On one hand, stress signals the body to change various hormones and the levels of those hormones in order to help us adapt. This is great and benefits us in many situations!

On the other hand, our bodies are NOT designed to battle stress on a daily basis (like so many of us ask it to do). 

Here are some things that too much stress can do inside of your body:

1. Increase heart rate, forcing your heart to work harder than it should

2. Hormone secretion resulting in major bloat, water retention & horrible digestion

3. Disruption of your menstrual cycle that can eventually impair reproductive function

4. Decreased thyroid function, resulting in ZERO energy, way less sleep and frustrating weight gain (despite not changing ANYTHING in your diet or routine).

Stress is inevitable. But managing it is KEY to our lifelong health and happiness. There are a lot of things that we can not control in life right now, but what we can control is our response to this situation. So what can we do?