Get Moving This Summer - Almost Without Noticing!


The best thing you can do for yourself is stay active.
 
Exercise is just getting your body moving. It doesn’t have to be high-intensity interval training, CrossFit or running a track.
 
Keep reading to get some ideas on how you can stay active this summer, almost without noticing you’re doing it!
 
1. Go for a bike ride
This one is so fun! I love family bike rides and they’re even better if they result in a destination with ice cream. Not only is this great family bonding (or something fun to do with friends!), but you’re out in the fresh air, in the sun & your body is M.O.V.I.N.G. Add a basket, bell & big comfy seat onto that bike and you’ll be surprised what a nice time you’ll have!
 
2. Take the dog for a walk
I have been guilty of skipping walks for my pup on cold, snowy winter days – but that excuse is gone! Not only will your pup LOVE the little adventure, but she’ll be more content the rest of the day having had a little exercise. Plus, you’ll have had the chance to get your heart rate up!
 
3. Park farthest from the entrance
Don’t get me wrong – if it’s pouring rain, I’m looking for a parking spot closest to the entrance too. BUT if the weather is nice, having a bit of a walk to and from the store is a quick, easy way to get some more steps in for the day!
 
4. Walk to places you may normally drive
Going to the neighbor’s house? Hitting another store in the strip? Make a little extra effort to conserve the gas in your car and get moving a little more! :)
 
5. Listen on the move
I love to listen to podcasts or books in the car, so why not listen to them on a walk! It can be a great way to keep your mind busy while you get some great movement in.
 
6. Get outside
Whether you’re cutting the grass or going to a festival – as long as you make an effort to get outside this summer, getting some exercise is inevitable!
 
Was this helpful for you? Let me know in the comments below! You can also join my Facebook group where you can find more wellness tips – free of charge. <3

You can also grab my free guide on 3 Easy Steps to Lose Weight and Feel Amazing here.

How to Lose Weight Without Counting Calories


Spoiler Alert: You don’t need to count your calories to lose weight. 

As a Health Coach, I do not agree with the rule of “burn more calories than you consume.” I’ve never been a calorie counter, and you don’t have to be either.
 
Do you think 100 calories of soda and 100 calories of broccoli are processed the same by your body? Not at all! It’s time we think less about calorie intake and more about the quality of food that goes into our bodies.
 
I actually don’t look at the calorie count on ANYTHING I buy. I simply don’t care.

I DO look at the ingredient list.

How long is the list? Does it contain dyes? Are there really long words I don’t know how to pronounce?
 
Good rule of thumb: The less ingredients the better. This applies to literally everything.
 
You want your food to come FROM a plant, not be produced IN a plant. 

Eating as close to the source as possible is ideal. More whole foods, less processed foods.
 
Make half your plate vegetables at lunch and dinner! Snack on carrots or apple slices and peanut butter instead of potato chips.
 
Counting calories puts emphasis on the wrong thing. It can also lead to obsessive behaviors and eating disorders. That’s not our end goal! And it’s not sustainable. Do you really want to be counting calories in and calories out for the rest of your life? Of course not!

All you need to do is eat more foods with less ingredients. Eat REAL food. Not the fat-free, sugar-free junk you see on store shelves. On that note, I only buy whole milk for my family because the reduced-fat versions are filled with chemicals (the fat has to be replaced with something!).
 
Same with sugar-free items. The sugar is replaced with chemicals. If you think soda is poison, diet soda is even worse.
 
Don’t think about it too hard. Look at the ingredient list and see if you recognize the ingredients. If you can pronounce them. Extra bonus points if there’s no ingredient list at all!
 
Stop counting your calories & start enjoying your life. Just eat real food.

Snag my free guide on 5 Easy Steps to a More Centered, Energized Momma here.

How to Feel Energized Without Caffeine


We live in a culture where it’s a badge of honor to run on little sleep and much caffeine. The reality is this is not a sustainable way of living, and one way or another, your body will cry out for help.
 
I used to looooooove coffee. In college I would get a triple espresso to keep my engine running. Nowadays I hardly ever have coffee. I still love the smell! And I still think it tastes great! But my body has become so accustomed to little to no caffeine that even a cup of coffee can be too much for my body to handle.
 
I’m not saying you need to give up your coffee. Not at all. I’m saying you don’t have to be so dependent on it. You can have your coffee just because it tastes good. Not because you won’t be able to function throughout your day or complete sentences otherwise.
 
Every body is different. In the health coaching world, we call this bioindividuality. What works for one person may not work for the next. This is a huge reason why I don’t believe one particular diet is the answer to a healthy population. But that’s another story for another day. :) That in mind, I do believe the general steps below will work for most, if not all, people to achieve a more energized life without depending on caffeine:
 
1. Sleep
First of all, we need to stop wearing our lack of sleep as a badge of honor. Your body needs sleep. Accept this, adjust & watch your life change. Sleep changes EVERYTHING. Shoot for 7-9 hours every night. And if you can, be in bed before 10. It makes a difference.
 
2. Hydrate
First thing in the morning, drink at least 8 oz of WATER. Hot coffee should not be the first thing your body receives each day. Room temperature to hot water with lemon in it is your ideal out-of-bed drink. Cold water can be a shock to your system, but if that’s what will get you to drink water, do it. Hot water with lemon is especially detoxifying to your system, can help break up phlegm & makes for a happy liver.
 
3. Breakfast
Ideally, 30 grams of protein to start your day. The easiest way to get this in is with a protein shake. If this terminology rubs you the wrong way, just call it a smoothie. Nature’s Sunshine and Truvani are a couple of my favorite brands – some other ones can be junk. Throw plenty of organic greens in there and not too much fruit. Maybe 1/3 cup or so. Hemp seeds are also a great additional source of protein to throw in there.
 
4. Your morning beverage of choice
By the time you’ve finished your water and smoothie, you’ll eventually get to the point where that’s enough and you don’t need your coffee anymore. Or maybe you’ll switch to tea. But this is the point where you’ll have your coffee if it’s still calling your name.

Was this helpful for you? Let me know in the comments below! You can also join my Facebook group where you can find more wellness tips – free of charge. <3

Why I Never Buy Products with Fragrance

I’ll start by saying I KNOW this is not a popular topic. People like what they like and they don’t want to budge.
 
That’s fine. I get it. BUT you should at least KNOW what you’re buying.
 
FRAGRANCE is listed as an ingredient on probably every single personal care product in your home as well as in cleaners, candles, air fresheners & fabric softener.
 
It’s quite literally EVERYWHERE, but here’s the thing: This is the FIRST ingredient I look for when I’m shopping. If “fragrance” or “parfum” is listed as an ingredient – back on the shelf it goes.
 
Why? Because “fragrance” itself is NOT an ingredient. I used to think it was just something added to the product to make it smell pretty and asked no questions. Then I found out “fragrance” is a term used by companies as a catch-all for thousands of different harmful chemicals; and they don’t even have to tell you what those chemicals are, because it’s considered “proprietary information.”
 
We do know, however, many of those chemicals are phthalates which are ENDOCRINE DISRUPTING chemicals.
 
What does it mean for a chemical to be disruptive to the endocrine system? Simply put, it changes the way your body works. It gets in the way of natural, normal body functions. When you think endocrine system, think hormones. It also controls your reproductive system & your metabolism. These are not things you want to mess with!
 
These chemicals are also taxing to your gut health, and your gut houses 70-80% of your immune system! We want to love on our gut – not contribute to its toxic load.
 
Long story short, when you buy something that has fragrance, you really don’t know what you’re getting. You can be sure it has harmful chemicals in it, but there’s no way of knowing exactly which ones.
 
You may not realize it, but you’re washing your hair with fragrance, washing your hands in fragrance, washing your clothes in fragrance, applying fragrance to your face, applying fragrance throughout your hair, spraying fragrance all over your body – and not only are you breathing in all the toxic chemicals, but they’re going STRAIGHT to your bloodstream to be carried to every organ in your body.
 
So, how do you avoid this? It can be hard and frustrating at times trying to find items that DON’T have fragrance, but start by looking for products that call out things like “fragrance-free,” “unscented,” & “free & clear” on the label. Make sure you still flip it over though to make sure you don’t see fragrance in the ingredient list! It’s usually toward the end of the list, so I usually start at the end and work backwards to save time.
 
Apps like “Think Dirty” and “EWG’s Healthy Living” can help you find cleaner products as well – but still make sure you’re double checking the ingredients.
 
Was this helpful for you? Let me know in the comments below! You can also join my Facebook group where you can find more wellness tips – free of charge. <3

How to Eat Well Without Breaking Your Budget



What if I told you there’s a way to not only SAVE MONEY but also EAT HEALTHY?! Would you do it? Heck yes you would, right??

 

It’s really not complicated – it’s actually very simple!

Two words: Meal. Planning.

 

That’s it! Although I recognize this is easier said than done. It takes time and effort, but aren’t you worth it? Yes! Yes, you are.

 

Meal planning is self-care. A well-balanced diet is self-care.

 

Meal planning is setting yourself up for success! You know what you like, you know where you shop, you know what you usually buy. Come up with your meal plan for the week (or the next two weeks) and set your grocery list from there!

 

You’ll find you already have ingredients for some of your meals in your pantry. Other ingredients you’ll be glad you wrote on your list because you definitely wouldn’t have thought to pick them up otherwise.

 

The weeks I have a meal plan & go shopping off the grocery list I compiled based off that meal plan – those are the weeks I come up UNDER budget on our grocery bill. YES. EVEN BUYING THE ORGANIC STUFF.

 

It truly pays to have a plan. But there are more than just financial benefits!

 

There are weeks I completely FAIL at meal planning. I’ll admit it. Meal planning has been my nemesis for YEARS. I do not feel creative when it comes to food, and most of my life I’ve had a very restricted diet so that limits my options even more. Because of this, I usually end up coming up with the same 3 meals ALL THE TIME much to the dismay of my husband – but I don’t enjoy it either!

 

Mix it up. Try one new recipe a week. Try one new vegetable a week! Make Saturdays meal planning days and Sundays grocery shopping days. Do not skip this! Work it into your schedule. Make it a priority. Because if you don’t........

 

You’ll end up snacking on chips and chocolate before dinner because you have no idea what to make, but you’re hungry NOW. You’re hungry NOW because you didn’t plan your lunch, so you didn’t have much to eat. You didn’t have much to eat because there isn’t much in the house. There isn’t much in the house because you didn’t go grocery shopping according to your needs! And you didn’t go grocery shopping according to your needs, so you end up snacking on chips and chocolate!!! Trust me. Been there.

 

Do you see how IMPORTANT meal planning is?!

 

It truly sets the tone for your entire week. It’s the difference between feeling nourished & happy or hungry & dissatisfied.

 

SO! Do yourself a favor, and DON’T. SKIP. MEAL. PLANNING.

 

You can find an affiliate link for my favorite meal planning/grocery list guide here. 


Was this helpful for you? Let me know in the comments below! You can also join my Facebook group where you can find more of my favorite wellness resources – free of charge. <3

 
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