3 Simple Ways To Stop Sabotaging Your Health Goals

3 Simple Ways To Stop Sabotaging Your Health Goals

Last week, we talked about the 5 foolproof and practical tips to achieving your health goals. Sticking to a lifestyle of health and wellness can be an ambitious feat. We juggle a lot at once! We… 

Follow challenging fitness plans…  

Make nutritious meal choices… 

Maintain a healthy mindset… 

Monitor our toxic load… 

And do it all while taking care of our families and work responsibilities.  

With time, practice, coaching, and the right resources, we can all learn how to juggle these things…  

But sometimes, a wrench is occasionally thrown into the mix – something we couldn’t have planned for or expected.  

Right now, many of us are experiencing major changes in our normal routines as a result of the novel coronavirus (COVID-19) pandemic. Our gyms and yoga studios are closed, in-person social activities and faith services have come to a halt, our children are home during the day, and our work is being conducted remotely or not at all. So much unexpected change all at once can lead to a great deal of stress and impact our health goals.  

Juggling just became a whole lot more difficult. 

If you’ve dropped the ball on some of your health and wellness practices, don’t let it stay on the floor! In this blog, I’m going to tell you about 3 simple ways to stop sabotaging your health goals – no matter what life throws at you (even a pandemic).  

3 Simple Ways To Stop Sabotaging Your Health Goals 

In times of stress, it’s very easy to overlook the things that are sabotaging your health goals. Here are 3 simple ways to avoid setting yourself back.  

1. Stop Ignoring Yourself  

The most important thing that so many people forget during their health and wellness journeys is themselves. Yes, that’s right! People leave themselves out of the equation. When was the last time you turned off auto-pilot to evaluate your mindset or tune into your body’s signals?  

As you might already know if you’ve read my blog about stress, it can weaken your body’s immune system and disrupt your normal sleeping behavior. If you ignore your body’s stress signals, you are creating major limitations for yourself; you may find that you don’t have enough energy to complete your normal workouts or that you can’t get enough rest for recovery.  

Instead of ignoring your feelings and hoping they will go away on their own, acknowledge them, adapt. This will allow you to begin counteracting their negative effects through nutrition or mindfulness practices.    

Rather listen to an 8 minute video with the same information?

Use The Mind-Body Connection 

Sometimes, the best way to stop ignoring yourself is to start talking to yourself. Okay – maybe not out loud if you’re in a public place. But this pandemic has created an incredible opportunity for you to retreat and rest.. Everything that we think, feel, and believe can affect our body’s biological health. This is called the mind-body connection. In this way, speaking negatively to ourselves can have a negative biological impact. 

Instead, take full advantage of the way that your brain and body share a common chemical language by encouraging yourself to take an optimistic outlook mentally. This will foster energy from inside to reclaim your physical health. I’ve worked with many clients over the years to improve their mindsets and help them reach their visions of health and wellness using this approach. 

Make Time For Wellness 

When you’re focused on everything you can’t control, it is easy to forget the one thing that you can control: yourself.  

For many around the world, we now have Stay-At-Home orders (or at least recommendations for social distancing). You can spend that extra time that you would otherwise by commuting or working and watch that TV series you’ve been meaning to watch. But after a few days of missing your regular exercise, your body will begin to express its needs to you. You may start to feel sluggish or tense. Don’t ignore it.  

Here are a couple tips to make time for wellness (especially during this season): 

Take Supplements Every Single Day 

Take supplements everyday. Make it part of your routine, just like your morning cup of coffee. If you need help figuring out what your body needs, I can help direct you.  

Eat Whole Foods. Use the time you would be commuting to cook your meals at home. You’ve been gifted this large amount of time to focus on you. 

Implement More Movement 

Implement more movement into your daily schedule. If you typically walk or bike to work and now you have been told not to commute in, this is something you don’t have control over. If you normally go to the gym before or after work and it’s now closed, the same is true. Try walking up and down your stairs if the weather is bad. See how many times you can climb them! Have your kids or spouse join you as you “climb the mountain”. Access tons of at-home workouts (many of which have been made free due to COVID-19). Take your conference calls on a walk (Zoom is available on mobile).  

Spend Time In Nature 

Get outside and spend time in nature. Lately, I’ve been focused on getting outside and in some sunlight. It’s amazing the healing properties that nature has. In fact, it boosts your immune system for up to 30 days. Take a walk or bike ride outside during the time you would normally be commuting to work. Your body will thank you.  

Focus On Your Mindset 

Meditate, breathe, and pray. Calm the nervous system by introducing rhythmic breathing and focusing on what the Lord is teaching you in this season.  

“Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.” – Phillippians 4:6-7 

No matter what life throws at you, you can always make time to take care of yourself. Energy is always present – don’t sabotage your wellness by letting it go to waste!  

2. Avoid Comparing Yourself To Others 

In times of uncertainty, many people turn to health and wellness experts on social media to see what they are doing to stay on track. They start comparing their own  workouts, meal plans, sleep schedule, or supplements to those of others; however, this could sabotage your path to wellness. 

How? Well comparison isn’t just the thief of joy; it can also be a major roadblock to reaching your wellness goals because what works for others, isn’t going to work the same way for you. One approach can bring phenomenal results for one person, while the same exact approach may not work at all on the next person. This is true particularly in regard to nutrition.  

Not convinced? Let’s talk about exactly why comparing yourself to others is not a beneficial use of your time and energy… 

Understand We Are All Built Differently 

When it comes to everything from our muscle fibers and nutritional needs to our stressors and preferences, we are all different. This is why abiding by a one-size-fits-all plan will eventually lead you to a dead end.  

Believe me! I’ve tried them all.  

The truth is, we don’t all have the same genetics, body composition, environment, or disease processes. Because of this, building a health plan is a lot like cooking from a recipe. To make the best meal, you don’t always follow the recipe exactly to a “T”. Instead, the ingredients need to be adjusted to satisfy whoever you’re serving.  

You wouldn’t give your lactose-intolerant friend your smoothie recipe that includes yogurt. No matter how delicious it is to you, it would cause them major discomfort. Instead, you substitute yogurt for something their body can easily digest, like almond milk. 

The same is true when it comes to following a wellness plan. You don’t need an expert’s meal plan filled with a variety of boxed foods; their workout plan also may not be right for your body. These things will not serve you to the fullest capacity. In fact, it might even do more harm than good. 

Instead, stop sabotaging your health goals by focusing on your own personalized approach to wellness. 

3. Don’t Push Off Your Priorities 

Now, breaking free of the comparison trap to focus on yourself doesn’t mean that you have to walk down your path to wellness all on your own! In fact, you should do your best to surround yourself with others that will hold you accountable.  

Why is accountability so important? It is one of the most essential ways to help us avoid pushing off our health priorities.  

When we set SMART goals for ourselves (check out #1 on last month’s blog post for how to set SMART goals!) and then life throws something unexpected our way, it is only natural for us to want to postpone our initial timeline for reaching that goal. Sometimes, this can’t be helped. But other times, we just need a friendly reminder to prioritize what is most important: our wellness. 

“Be stubborn about your goals, and flexible about your methods” 

Sticking to your priorities doesn’t mean that you have to carry out the plan exactly as you initially intended. But it does mean getting them done – one way or another. Releasing yourself from an all-or-nothing mentality will ensure you’re not stagnant in your progress towards wellness.     

Creating Accountability 

It is harder to let ourselves down when we know others are rooting for us too.  

If you are having trouble finding others to foster accountability with in-person because of social-distancing or other circumstances, there are several other approaches you can take. For example, you can start a virtual accountability group with family or friends online with daily, weekly, or monthly check-ins. 

Another great way to stay accountable is through having a health and wellness expert like myself coach you through your journey. I found this to be incredibly useful in my own journey, and that is why I am so excited to be a source of accountability for others like you. It makes all the difference. 

I don’t say this to scare you, but COVID-19 won’t be the last illness that sweeps the world. Are you ready to step up and take care of your body, so you don’t have to worry about the next pandemic coming around (at least as much)? Fill out a discovery call form here if you’re ready to talk more with me about holding yourself accountable to your health goals and protecting your future. 

P.S. Over the last couple days, I’ve been posting a lot of COVID-19 related things on my social media accounts to reduce stress and improve your immune system. Are you following me? 

5 Foolproof And Practical Tips to Achieving Your Health Goals

5 Foolproof And Practical Tips to Achieving Your Health Goals

What comes to mind when you think about your picture-perfect image of health?

Do you picture a specific person?

Maybe an authority in the health and wellness community comes to mind. When we start our fitness journeys, many of us look to others who already have what we want for direction. We think… “If I can just do exactly what she does, then I’ll look and feel like she does too.”

Like a recipe, we start cooking up that picture-perfect image of health. We add each ingredient and follow each step exactly as the “recipe” calls for.

But, after a few months of hard work, we find that our results are lacking. Our image of health still doesn’t compare to that of our idols. We wonder…

  • Did I add too much of one ingredient by accident?
  • Did I make a mistake?
  • What am I forgetting?

Before we get into my 5 practical tips to achieving your health goals, we need to look at what the original diet looked like and why returning to the original diet can help you to reach those goals…

The Original Diet Was A Flexible One

Our ancestors likely got their food through hunting or foraging. They didn’t have grocery stores with a variety of food options year-round. With changing seasons, the types of food available to them changed. Our natural eating patterns are meant to change depending on our environment and our body’s needs.

Processed foods and foods sprayed with poisons and pesticides weren’t on the menu for our earliest relatives either. The original diet consisted of eating patterns that revolved around things found in nature.

Fad Diets

Today, all the latest fad diets promise tremendous results for anyone who can stick to a strict set of rules-all the time, no matter what season it is, or what our body truly needs at any given moment. This can easily set anyone up for failure.

We were created to eat intelligently. It is the imbalance in our bodies when these diets do not give us what we actually need that has brought about cravings and the desire to eat foods that were not originally even meant to be eaten. While some people may adjust to digesting the altered foods of our modern society, others might benefit from eliminating foods that cannot be naturally processed or cause inflammation.

Fad diets do not consider the individual. How can we expect keto, paleo, or low carb to be the answer for everyone if we are all built differently?

Keeping An Open Mind Towards “Fad Diets”

Instead of treating fad diets like a religion, I approach them with an open mind. I try to understand what goes on in someone’s body when they alter their nutrition in a certain way, and make adjustments that are in-line with their natural needs.

Instead of subscribing to a particular diet, opt for the customization and flexibility you need to maximize your results and keep doing so overtime.

5 Practical Tips to Achieving Your Health Goals

Now that you understand why focusing on your unique biology is important for getting the most out of your health and wellness plans, let’s talk about these 5 practical tips to achieving your health goals.

“Success is the maximum utilization of the ability you have”

-Zig Ziglar

1. Get Crystal Clear on Your Goals by Making Them SMART

If you are not sure exactly what you want then you will never get it. What do I mean by getting clear with your goals?

They must be SMART – Specific, Measurable, Attainable, Realistic, and Time-bound.

More importantly, they must be SMART for you. Your goals may change overtime, but for now, start SMART where you are.

This time, when you think of your picture-perfect image of health, imagine the best possible version of yourself. How does this version of you feel? What do you look like? How far into the future will it be before you get there?

Remember to be realistic and specific to you.

2. Understand and State Your “Why”

If you were going shopping for a new outfit for an important business meeting, would you just buy the first thing you saw in the window displayed on the manikin? Even if the outfit looks great in the display, it might not look the same way once you try it on.

You need to have a goal in mind for what that new outfit is going to achieve. If the outfit on display is too flashy or too dull for the goal, it might hurt your chances for reaching that goal. So, you wouldn’t just go ahead and buy it anyway.

Think about your wellness plans the same way. Don’t just purchase a meal plan for the sake of purchasing a meal plan. Figure out what your BIG motivator is. Are you wanting to get healthy or to lose weight? Why is it important for you to get healthy or lose weight? Why is that meal plan so important for reaching those goals?

Once you figure out your “why,” you’ll be more prepared to customize a flexible plan that fits you and your specific needs. Without your “why”, you risk wasting your time on a plan that is miss-matched with your intentions.

3. Set Yourself Up To Take Action

Next, you need to set yourself up to take action. Are you a doer or a sayer? I have phone calls with sayers almost every single day. I want to talk to the doers.

Rather watch a 13 minute video with the same information?

The doers are the ones who are ready to take action toward weight loss, nutrition, fitness, and shifting their mindset so they can live their best life. If you dabble, you will only get mediocre results.

Stop and ask yourself, “are my words embodying my own truth, or someone else’s?”

Already set your SMART goals and identified your “why”, but you are stuck in taking action? Then it’s time to consider if you are using your unique strengths to their fullest capacity.

You can be a doer in many ways. You don’t have to do a workout at the same time as someone else. If you have more energy in the mornings, get your fitness in before work. If you have more energy after dinner, get in a bike ride with the family in the evenings.

Leverage your unique strengths and preferences to take action.

4. Take Clear Assessments of Your Results

Think back to item number one when I said you need SMART goals. My question for you here is… How are you measuring your progress? Are you measuring weight loss in inches or body fat percentage? Are you doing blood tests or other lab testing to see if you got rid of some of the pathogens that could be causing you pain, gas, bloating, or diarrhea?

When we set goals, we must clearly assess the results to know if we are on the path to success.

The way you measure your improvements may be very different from how someone else measures theirs. That is totally okay. But the most inaccurate form of measurement comes when we compare our progress to that of others. This will not give you a clear assessment of yourself. Your journey is your own.

5. Be Ready to Change Your Routine

If you are giving it everything you’ve got and you are still not getting the results you want, then it’s time to change up the routine until you find what works. Everyone’s body is unique, and we are designed to adapt and change with the seasons. You must find what works for you and continue to listen to your body as your environment and needs shift over time.

Changing routine isn’t always easy.

But it becomes easier once we realize that many of the routines we follow do not actually serve us. Once we break free of routines that don’t serve us, we can open up to a healthy life that serves our greatest wellness potential.

Making a Serious Commitment to Yourself

Shift happens when you make a serious commitment to yourself. We shift when the pain of remaining the same becomes greater than the discomfort change initially brings.

So let me ask you… What is one thing in your life you can use right now as leverage to facilitate change?

Are you having pain in your legs and knees because of your weight? Are you feeling a lack of strength because of poor nutrition? Is your doctor warning you about diabetes or other disease processes that may arise if you don’t start eating right and exercising more?

Change starts with a decision. The outcome you receive follows the choice you make.

A one-size-fits-all fitness plan acts as a temporary Band-Aid for the things your body and soul actually need. There is irreplaceable value in working with someone like myself who understands the science behind creating a unique plan for a person, including nutrition, exercise, stress reduction techniques, supplements, toxin removal, and the ability to shift mindset.

That’s exactly why I do what I do!

I help people change their lives every day through this process.

You don’t have to idolize the lives of those you see online. You don’t even have to ask for their workouts and meal plans. Just get clear on what you want, find the leverage to change, take action, and tweak things along the way.

Start with the five steps I outlined and let me know how you do. If you’re ready to have a mentor who prioritizes you and your personal journey to wellness, fill out a discovery call form here. I’ve had years of experience identifying personalized approaches to wellness for others, and I’ll be so happy to do the same with you.

How Weight Loss Challenges Lead to Toxin Overload

How Weight Loss Challenges Lead to Toxin Overload

Obesity is at an all-time high – varying between 30-40% of adults in the United States being obese. So many people are struggling to feel better in their bodies. They even say they’re “willing to try anything to lose the weight”. As a result, they sign up for these unfounded weight loss challenges. And many of these weight loss challenges lead to toxin overload and prevent fat loss

When it comes to sustainable fat loss, healthy eating and exercise are a necessary part of the equation. If you feel like you’ve tried everything (including healthy eating and exercise) and you’re still at a standstill, I have one question for you… Have you thought about your toxic load? 

In this blog, I’m sharing how weight loss challenges lead to toxin overload and prevent you from sustaining fat loss. 

What is Toxic Load? 

So, what is a toxic load? Toxins are impossible to avoid. They are unnatural chemicals that are everywhere we look. We live in them every day. We wear them in our clothing and in the products we put on our skin. Without realizing it, we even eat these toxins. 

They contaminate water, soil, and even organic farms where we grow food. When we raise animals to eat, we also expose them to toxins and stressful living conditions. This leads to toxins and stress in our bodies when we consume them.  

The seriousness goes even beyond the things we’ve purposefully altered. It is impacting animals in the wild. We damage wild animals with toxins when we feed them by mistake. They rummage through garbage cans to fill up on goodies we leave behind. In the ocean, they fill up on plastic that didn’t make it to the recycling bin. When we study these animals, they are filled with high levels of the same toxins we’re exposed to on a daily basis. If we consume these animals, even from the wild, we are still getting exposed.  

Why do I tell you this? I want you to understand that toxins are unavoidable. We all have some amount of toxins in our bodies. This is your toxic load. Now that you know, the best thing to do is lower your exposure to those toxins. 

Why Does Toxin Overload Matter for Weight Loss?  

When toxins are at high levels in your body, they will quickly bring an unwanted plateau in your health. Toxin overload prevents even the most determined person from reaching their desired level of fitness and fat loss.  

We try to go on a walk during our lunch break, but have trouble breathing because of unbearable allergies… 

When we finally have a night open to try that ZumbaTM class, we’re  sore for weeks after because our joints can’t keep up with our rhythm…  

We want to make a healthy meal full of whole foods for our families, but we are so tired by 6pm that ordering takeout seems like the only option. 

Many people don’t know that allergies, joint pain, and exhaustion – which already weigh us down everyday – are related to toxin overload. It has been clearly documented in scientific literature that environmental toxins are linked to chronic fatigue, fibromyalgia, ADD, diabetes, allergies, and so much more.  

Decreasing toxin exposure is the first step to clearing these all too common set-backs from your path to wellness. What would having that kind of freedom help you achieve? 

If you’re ready to decrease the amount of toxins in your daily life, then let me tell you one of the most important things to avoid: weight loss challenges

How Weight Loss Challenges Lead to Toxin Overload 

As you hear me say often, the body is a very intelligent piece of machinery. It tries to naturally get rid of toxins through our poop, sweat, breath, and urine. But so many people live their lives every day constipated, working sedentary jobs, and getting very little water intake. What do you imagine that does to the body’s natural detox pathways? I imagine we either use them or lose them.  

When our detox pathways are closed (or “sludgy” as I like to say), our body is not given the chance to rid of toxins naturally. The body has to find another way to stop them from harming us. 

So, what does this have to do with fat? When the body can’t detox, it stores toxins in our fat instead so they won’t burden our organs. That means fat is actually a protector when it comes to toxic overload on the body.   

This is how weight loss challenges lead to toxin overload… When people do extreme weight loss challenges, they aren’t just signing up for fast fat loss. They are also signing up to overflow toxins into their organs. This is why one of the first things I do with every client I meet is help them understand detox and take them through it rather than focus on the weight loss first. Weight loss becomes a side effect of detoxification, which is many times a root of excess body fat.  

6 Ways to Detox Your Internal and External Environments 

So let’s talk about some of the ways you can begin to detox your internal and external environments.  

Rather watch a 13 minute video with the same information?

Food is only half the battle when it comes to Fat Loss…

Posted by Chelsie Ward on Thursday, February 27, 2020

1. Eat Antioxidant Foods 

Even though some of the foods we eat can expose us to toxins, the right foods will have the opposite effect. Focusing on foods that naturally detox the body (antioxidant foods like leafy greens, beets, and grapefruit) is a simple way to get started. If we take more detoxing nutrients in, we can naturally let more toxins out. Thus helping you reach a healthier body weight.  

2. Herbal Support

Next, try adding extra herbs into your diet. Herbal teas like dandelion root can help you cleanse and detox the body on a regular basis. You can find dandelion root herbal tea on Amazon here.  

When someone has trouble opening certain pathways that need a little push, I also like using personalized detox formulas based on that person’s specific needs. Interested in learning more? Let’s chat about it! 

3. Mental & Emotional Healing 

Detox is more than just a physical experience… It is also a mental and emotional one.  

Emotional release takes place when a person begins to realize the reasons for their pain and suffering. They then begin to choose and create new patterns by releasing old belief patterns that are no longer serving them. 

Some people are more open to this process than others. For those who are open to the emotional aspects of healing, the benefits will be clear. Afterall, everything we feel and think impacts our physical being.  

4. Clean Up Your Skin Care 

Did you know that your skin is your body’s largest organ? It is also like a large sponge when it comes to the things in the environment – absorbing everything we put on it. One of the best things you can do is make sure the things you use daily on your skin are clean. They should be free from carcinogens, hormone disruptors, and other toxins that lead to disease in the body. I use clean products for bathing like castile soap. I’ve also recently partnered with wonderful line that has EWG certified skin care products that give amazing results.  

5. Get in a No-Stress Sweat 

Of course, exercise is a great way to break a sweat; however, one of my favorite ways to sweat is with my infrared sauna. Infrared rays penetrate your core, sending internal heat to your body which often only receives external heat. This targets the release of toxins, which has a different impact on the body as a whole. Plus, it’s a great way to relax and get in a no-stress sweat! 

6. Understand Your Physiology 

When our immune system gets bogged down with toxic burden, it suffers. In turn, it impacts our organs negatively. Everyone is different in the way they respond to these stressors. So the stress on the body, along with the toxic burden, can then lead to bigger issues within.  

Taking a look at your internal environment through functional lab tests on a regular basis can help you determine where the body is being impacted so you can detox those areas specifically.  

For these tests, you’ll need to partner with a medical professional like myself to look at the health of your gut, hormones, and potentially food and environmental sensitivities. You can also test sources of inflammation, the health of your liver, and the impact of oxidative stress (AKA stress related to toxic overload) on the body.  

Bottom Line: Food is Only Half the Battle When It Comes to Weight Loss 

Bottom line is this… Our obesity epidemic is not only getting worse because of the foods we are consuming. That is only half the battle. Our environment is filled with chemicals. And more and more chemicals are being dumped into our environment every year. Many people will not lose weight or resolve their medical problems because they have damaged their bodies with toxic burden. If you’ve tried everything and your weight won’t budge, you may be dealing with more of an issue than what’s on your plate.  

If that’s you, I have created something with you in mind. My “Jumpstart Your Health” Program is back, and we’re doing something new. If you’ve been around for any length of time, you probably figured out that I don’t talk about weight loss often. There are usually other root cause factors that we need to fix that will actually correct most weight and metabolism issues.

In this 90 day program, we’re diving head first into reaching your goals of sustainable weight loss. When we start to correct some of the issues we discuss in this blog, you’ll start to see your body respond the way it should.  

Choose to invest in yourself. You’re the only one who can. 

Learn more about this program today! 

6 Simple Tips to Unwind When Your Body Is Stressed

6 Simple Tips to Unwind When Your Body Is Stressed

Christmas, New Years, and now Valentine’s Day… Days that are surrounded by more food and drink than you would usually indulge in on any given day. In addition, there’s the stress of meeting expectations, falling short, and running around… And we haven’t even touched on the pressure we put on ourselves to keep our, sometimes outrageous, New Year’s resolutions (or intentions).

It’s time to cleanse ourselves of all that stress and sugar.

Before we get into what to do about that stress, why do we need to reduce it in the first place?

What Stress Does to Your Body

Stress does a number on your body. And especially when it goes unchecked, it can cause a number of health implications such as…

  • Heightening of stress hormones (i.e. cortisol) – did you read my blog on how hormonal imbalance can wreak havoc on your body’s systems?
  • Holding onto weight and eventually storing unwanted fat cells
  • Experiencing headaches or migraines that lead to lost productivity when they strike
  • Weakening of your immune system because you, as a business owner, a spouse, or a parent cannot afford to be sick
  • Fertility problems (i.e. missed periods, erectile dysfunction)
  • Insomnia resulting a never-ending cycle of exhaustion

If you do not manage your stress and regularly unwind when your body is stressed, your body will begin to break down. High stress is not sustainable.

6 Simple Tips to Unwind When Your Body is Stressed

You may find that yours are a little bit different than mine, but I think we could all use a few ideas to help us think outside the box a little. Here are some of my favorite tips to unwind when your body is stressed.

Rather watch a 9 minute video with the same information?

1. Practice Yoga or Stretch Your Muscles

Yoga not only helps the physical body, but it can also improve mental health as well. Studies have shown that yoga may be effective in treating depression and anxiety. According to American Family Physician, “yoga is a therapeutic option for depression, and it also has positive effects on anxiety disorders.”

When you practice yoga or stretch your muscles, it promotes relaxation, improves your mood, and reduces your stress response – allowing you to be more productive and effective in all areas of your life.

2. Get Moving

There’s also great evidence that exercise has been linked to greater self-esteem and a sense of well-being. This happens because it actually causes a chemical change to take place in the brain. The best part is it doesn’t require us to spend hours in the gym. You can do some sort of exercise for even 15 to 30 minutes per day and see improvement.

What is the best exercise? Well, it’s the one you actually are going to enjoy doing. My suggestion is just to get moving by:

  • Riding a stationary bike for 15 minutes
  • Setting an alarm every hour to take 5 minutes to do deep squats, lunges, and even push ups
  • Creating more opportunities to walk longer distances (i.e. parking far away from the doors, taking the longer route to get to a destination, etc.)

3. Connect With Other Humans

When was the last time you really connected with another human without technology present? We live in a technologically advanced world that sometimes requires us to have our phones in hand and our eyeballs staring into a computer screen all day. Unfortunately, this doesn’t do much for human connection. Did you know that the more you give, the happier you feel? Think about things you can do to give back to and serve the community around you.

Don’t have time to get involved? Then grab a cup of coffee with a friend.

You could also combine this tip with the previous tip and invite a friend to take a walk with you in your favorite park.

Even the smallest act of kindness can count. Something as simple as smiling or saying thank you goes a long way in our disconnected world.


In March, I’m starting my popular Seasonal Cleanse Challenge where my community starts implementing these tips to live a happy-healthy-whole life. Learn how to start here.

4. Catch Up On Your Z’s

Sleep is so underrated these days. I hear many people (especially entrepreneurs and business owners) say, “I’ll sleep when I’m dead” or “sleep is very overrated”.

Many people feel like sleep is an inconvenience.

But the truth is, when we have disrupted sleep patterns or we are not nurturing ourselves when it comes to sleep, it leads to illness.

Sleep is a time when our bodies actively recover.

While the average person sleeps less than 7 hours a night, it’s critical that you give your body the best opportunity it has to recover. Try to be in bed by 10pm and sleep until at least 4am – 6 hours at the minimum.

The goal is to have enough sleep, but also to make sure you have quality sleep. With all my clients, we work to create a bedtime routine that helps facilitate quality sleep. I wrote a little more about what that looks like here.

5. Laugh a Little More

Laughter truly is a good medicine. One of my other tips to unwind when your body is stressed is to laugh a little more.

“A joyful heart is good medicine, but a crushed spirit dries up the bones.”

– Proverbs 17:22

And not only is it biblical to be cheerful, joyful, and able to laugh, but there is science behind why laughing is so good for us. Research has actually shown that humor not only lowers our stress, improves our hormones, but it also improves our memory and can protect us against the damaging effects of stress. Good enough reasons to start laughing a little more!

6. Take a Little Journey into the Outdoors

If you ask me what my favorite stress reliever is, it has to get outside in nature. I believe we were created for nature. It is where creativity comes alive, where freedom lives, and where we can connect with the world on a deeper level. It reminds me that I’m a part of this great big universe, and it feels so good to be surrounded by life. There is something so powerful and freeing about that to me.

Next time you have an opportunity, take it outdoors. You could:

  • Drink your coffee outside on a patio
  • Eat your lunch in an outdoor eating area
  • Take walking meetings outside the office – break down barriers between manager and subordinate, remove distractions, and be more productive in the meeting
  • Play with your kids outside

Let me know what some of your favorite ways to de-stress are in the comments below.

Join My Next Cleanse Challenge

When was the last time you cleaned yourself out? I mean… Really cleaned? We’re not talking about spring cleaning here.

We’re talking about cleaning up what’s inside.

Only twice per year, I launch my popular Seasonal Cleanse Challenge to help individuals like you:

  • Increase your energy naturally without needing caffeine
  • Lose weight and get rid of belly bloat for good
  • Reduce or get rid of allergy symptoms
  • Boost your immune system to protect yourself against infection
  • Get rid of your aches and pains by reducing inflammation

You can learn more about how you can join this Seasonal Cleanse Challenge here. It’ll be the best investment you can make for yourself and your business this season.

Detox and Balance Your Hormones to Protect Your Reproductive Health

Detox and Balance Your Hormones to Protect Your Reproductive Health

February is the month of love. While the heart shaped chocolate boxes and swoon-worthy acts of love come out in full force, it’s time to talk about why you need to detox and balance your hormones to protect your reproductive health.

This is not your typical Valentine’s Day blog.

The reason why I want to talk about this very topic today though is because we probably do not fully consider how much of an impact our hormones have on our

health in general. Additionally, we often do not understand how the things in our environment impact our hormone health. This topic applies to both female and male reproductive health.

Let’s take the 40,000 foot view of where we’re going…

● What nutrients you need to help your hormones to work properly

● Consider what toxins in your environment impact your hormones

● How to resolve hormone disruptors or endocrine disruptors naturally

● What some birth control methods do to cause hormone imbalance

Put on your seatbelt, and let’s get started

Rather watch a 10 minute video with the same information?

Detox and Balance Your Hormones to Protect Your Reproductive Health  

What does detoxification have to do with balancing your hormones?

Everything!

When I work with my clients, I have them take a hormone test. This gives me a whole lot of information about their health. With a dried urine sample, I’m able to see the following:

● Whether or not you have enough estrogen
● If your body is utilizing it appropriately or taking a cancer causing pathway
● Whether you’re getting rid of it like you should or just recycling old estrogen

Knowing the amount of estrogen you have in circulation simply isn’t enough.

If we find that any of the markers mentioned above are moving in the wrong direction, then we can often course correct. Many times, I coach individuals through a little estrogen detox. This helps them balance their hormones.

If you’re ready to take your health to a new level, then click here to join me on the next cleanse challenge. Take this last step to balance your hormones, protect your reproductive health, and equip yourself with the tools you need to reclaim your life.

Hormone Imbalance & Replacement

Who has hormone imbalances?

Everyone that is breathing and can bleed red.

Women who experience PMS and other types of symptoms like cravings, bloating, water retention, mood swings, and severe cramping before their menstrual cycle likely have some hormone imbalance. Although this imbalance is often talked about with women (as previously mentioned), these imbalances can also impact men.

These imbalances also do not stick to any given age group. I’ve seen all ages experience these issues.

Hormone imbalance does not discriminate.

When I was 12 years old, my doctor put me on birth control for severe menstrual cramps. 18 years later, I was still on that birth control experiencing horrible hormone symptoms.

By the time I was 29 years old, I was in perimenopause – my ovaries were gradually releasing less and less eggs. This condition usually impacts women in their 40s and 50s.

After a little hormone detox and a little balancing act, my hormones are healthy as they would be for any woman my age now. I’m glad this was the case for me; however, many people don’t have the same experience.

The truth is, when we start giving the body what it needs, it will often course correct naturally.

Main Problem With Hormone Replacement

The main problem with hormone replacement – whether it be synthetic or bioidentical replacement – is that our own body will stop producing its natural hormones.

This is exactly what happened to me.

There is absolutely a time and place for hormone therapy, but I believe that giving the body herbal support when it’s able to make its own hormones is the best route. If you opt for hormone therapy, make sure you choose a safe alternative like bioidentical hormone therapy instead of using synthetics.

It’s the best way to prevent cancer and other diseases from forming in the body.

Hormone Disruptors In Our Environment

We come into contact with hormone disruptors in our environment on a regular basis. Unfortunately, there’s no way to completely avoid them. You can, however, start today by eating a nutrient-rich diet, controlling your stress, getting plenty of sleep, using resistance training, and supporting your body through detox if you want to naturally balance your hormones.

Let’s go deeper into how to resolve hormone disruptors.

3 Steps to Resolve Hormone Disruptors

When our hormones are disrupted, we experience weight gain, mood swings, insomnia, depression, hair loss, lack of energy, water retention, brain fog, miscarriages, and/or inability to conceive. Unfortunately, this list continues, depending on the hormones that are causing the issue.

Before I realized what was going on with my body, I remember having a similar laundry list of symptoms. It wasn’t until I found someone who could help me that I was able to bring my hormones back into balance.

If you’ve known me for a while, you know I do not address symptoms because symptoms always have a root cause – hormone disruptors. So if you’re experiencing any of the above indicators, take the following 3 steps to resolve hormone disruption.

1. Balance your diet (this will help more than hormone balance)

2. Avoid hormone disruptors found in your environment

3. Detox your body on a regular basis

1. Balance Your Diet

Focus on your diet. Balance your diet. Diet. We hear this on repeat, and sometimes, we simply ignore it. Your nutrition impacts more than just your health.

The animals we consume today are filled with hormones.

In today’s environment, they are stressed and filled with “bad” hormones like cortisol. Those stress hormones are released into the animal’s tissues, which then become a part of us when we consume them.

If you want to detox and balance your hormones to protect your reproductive health, you must look at where your food comes from. How are they treating their animals? Are those animals stressed or happy? These are all things that you need to consider if you want to improve your reproductive health.

2. Avoid Hormone Disruptors From the Environment

Just as animals have stressors in their environment, we too have stressors in our environment. Those stressors, if consistent or elevated, can disrupt our own natural hormone production.

Consider the things in your environment that are toxic to your hormones. Things like…

● Plastics
● Canned foods
● Non-stick pans
● Fire retardant
● Carpet
● Skin products

… can cause hormone imbalance and lead to negative symptoms in the body.

You can find plastic hardeners, like BPA and BPS, in everything from plastics to sales receipts to canned goods.

Many of the toxins we wear on our skin (lotions, potions, and shampoos) may have toxins that are disrupting your hormones and endocrine system.

Additionally, you’ll find more hormone disruptors in you the products you clean your home with. Those chemicals destroy hormones.

So, how do you practically avoid hormone disruptors from the environment? Read the labels. If you don’t know an ingredient, look it up. Chances are that if you’re not familiar with it, it’s probably not good for your hormone health.

You may not be able to avoid all hormone disruptors in your environment, but try to remove as many as you can. You can also look for non-toxic lines. My favorite skincare line is Beauty Counter. I also love Branch Basics for household cleaning and laundry.

3. Learn to Appropriately Detoxify the Body on a Regular Basis

Finally, you need to learn how to appropriately detoxify the body on a regular basis. It’s not a one-and-done situation. You’re continually exposed to toxins that build up in your system. In March, I’m starting another Seasonal Cleanse Challenge. This challenge happens only a couple times of the year to help people understand the importance of detoxification and how it is different from just cleansing the body.

We will never get rid of every single toxin that we’ve ever come into contact with. But we can literally remove years of toxins from the body if we provide the body what it needs and allow it to intelligently do its job.

Dig Deeper: Detox and Balance Your Hormones

In the event that you need to dig a little bit deeper, partner with someone who has an understanding of how to help you improve those hormones naturally without causing further disruption in your body. If you’re interested in digging a little deeper into this topic, schedule a free complimentary consultation with me OR sign up for my next Seasonal Cleanse Challenge here.