Have 2021 Weight Goals? Focus On Your Health Instead

Have 2021 Weight Goals? Focus On Your Health Instead

Do you have big 2021 weight goals?

But have you been on a yo-yo diet year after year, gaining a little progress, and then ending up where you started or in a worse place?

You’re not alone.

I have these conversations with my clients every single day.

And believe it or not, I was once in their shoes. I was once a chronic dieter in my twenties (and perhaps even younger) – always reaching for that next diet that would help me lose that extra 10 pounds. There was always a better answer, or so I thought.

I would cut calories, only to end up binging when I reached the point of starvation after so much self-deprivation. I was around for the low fat, no fat movement. And you bet I made all those swaps in my pantry too – falsely believing that eating fat made me fat.

And I would set unrealistic goals for myself to reach a certain body weight by a certain date and would go on these extreme cleanses like the cayenne pepper and lemon water fast. Yuck!

Even when I gave it my best, I would lose a few pounds and gain them right back in less time.

My mind constantly questioned my weight. I didn’t like the way I looked. My thighs were too big. My body was too puffy. And funnily enough, I thought the amount I weighed was important to other people too.

And even worse than that, I didn’t feel good about myself. I lacked confidence. My anxiety about what others were thinking of me kept me under pressure all the time.

I was seeking perfection (which heads up, doesn’t exist).

And honestly, I was never really bad overweight.

Most people would probably tell you I wasn’t overweight at all. And it probably had a lot to do with insecurities. But after battling this for so many years, I finally realized the reason I wasn’t able to manage my weight better had a lot to do with the fact that I was trying way too hard to lose weight.

Weight Loss Is A Side Effect Of Health

If you get nothing else from this blog today, I want you to know that weight loss is a side effect of health.

If we focus on the weight and how to get it off, then we can actually make things worse. We destroy our metabolism in the process with these fads. While they may give us results in the beginning, they turn out to be super unhealthy in the end.

One of the best things I ever did for myself was throw out the calorie counting apps and the scale.

I was so tired of trying to figure out whether or not I was in a calorie deficit, then looking at the scale to see the number didn’t budge after all of my hard work. I started to wonder whether or not I would ever be happy with my weight.

Everyone else counted calories and it seemed to work for them.

How can millions of people have calorie counting apps downloaded and they don’t seem to work for me?

And why am I doing all the right things and the scale seems to go in the opposite direction?

Part of the problem is… You’re focusing on the problem.

I believe wherever you put your focus, it grows. And if you’re constantly focusing on your waistline, then maybe you’re causing it to grow.

While that may be stretching the truth a little bit, it makes you think.

Sometimes, we need to let go of things and relax if we want to see change.

Why Is It Important To You To Lose Weight?

So I want you to ask yourself a question today… Why is it so important that you lose weight?

I remember having this ideal body in mind. I even put photos on my devices of other people with similar bodies to strive towards. And I would go to the gym to half kill myself. Then I ended up sabotaging myself by filling up on food that didn’t really take me closer to my goals.

This is really easy to do when you don’t understand why you’re doing it in the first place.

When I dug a little bit deeper, I found that I was struggling so much because I didn’t really know why I wanted the physique I saw in the photo.

Perfection was part of it.

But I didn’t really understand why it was important to me until I started digging a little deeper. And then I realized, the biggest thing I wanted was confidence. I had been insecure about my weight my whole life, but my weight wasn’t the real issue. It was insecurity in me, and showing myself to the world. I felt like I would have more confidence to be who I wanted to be in front of other people if I could put my best face and my best body forward.

Rather watch a 10 minute video with the same information….
Have 2021 Weight Goals? Focus On Your Health Instead

Underlying Health Issues

I tried everything I needed to get that perfect body! But I didn’t realize at the time that I had underlying health issues that were actually keeping me from reaching my goals.

Stress & Anxiety

I was suffering from stress and anxiety because of the hormone imbalances causing shifts in my mood and energy.

I was holding onto belly bloat and constant tummy issues because I had a sluggish liver, parasites, and bacteria and yeast overgrowth. And I wasn’t consuming the right diet for me. I was focusing on all of the foods that others were telling me I should eat on all these fad diets instead of focusing on the foods that my metabolism needed.

You need a you-centric diet. Not an everyone-centric diet. You are not everyone.

When I began to work on myself from the inside and started to heal some of these underlying health issues, my weight began to stabilize and I was able to maintain a healthy weight by living a healthy lifestyle.

Eating Disorders

The truth is, I even battled with eating disorders. And there was a time when I became so malnourished that I was unable to gain weight.

And you’d think after all those years of wishing I could lose weight that I would be happy. But the problem is, I felt horrible. I suffered from adrenal fatigue, a non-functioning gallbladder, and nonexistent hormones. Yep! I was in perimenopause at the age of 27.

And I was still not maintaining my weight, even with a hypoactive thyroid.

I was always told that it would get more difficult as I got older, but you are not designed to have weight and metabolism issues for the rest of your life. Sometimes, it takes a little bit of time and investigation to figure everything out.

I’ve worked with people who have lost weight without counting a single calorie or spending hours in the gym. Want a sneak peek into what I offer my clients? Access my free food guide here to help you navigate eating for your metabolism.

Investigating Your Health

Finding health all comes down to investigation, using the right lab tests, and identifying where your body is imbalanced. And when you support the imbalance, the body will begin to heal naturally. And weight loss just happens.

Some of the areas that cause people to gain weight are underlying hormone, immune, digestion, detoxification, energy, or nervous system imbalances.

Unfortunately, the standard blood tests your doctor runs will not usually pick up these imbalances because they aren’t looking at what’s happening in the body from a functional level. They are looking to diagnose or treat specific diseases. And if their lab tests don’t reveal enough information to provide you with a diagnosis, then you end up leaving with more questions than you have answers. Those doctors don’t believe you’re sick.

A person’s weight is one thing that can give us insight into how well these systems are working together. When it comes to your weight, there’s much more to the story than diet and exercise alone.

I encourage you to start with a lifestyle of balancing your energy, weight, and metabolism. And when these things are not enough, then send me a message and let me know that you’re ready to dive in to do a little bit of functional lab testing.

5 Things To Meet Your 2021 Weight Goals

There is no one-size-fits-all approach to weight loss. But I can attest from my own experience that when you focus on your health first, you’ll meet your 2021 weight goals (within reason). In the meantime, here are a couple of things you can do to start heading in the right direction:  

  1. Clean up your diet by removing inflammatory foods like gluten, dairy, sugar, soy, alcohol, and hydrogenated fats. If you want the secret to feeling satisfied, energized, and uplifted after meals, download my free guide here
  1. Move your body for at least 20 minutes a day. The best exercise is the one you are actually going to do, so don’t put too much pressure on yourself to do an outrageous workout. 
  1. Implement a 10 p.m. bedtime. Your body needs rest to recover and prepare you for the next day.  
  1. Do something every day to practice mindfulness whether that be prayer, meditation, yoga, or deep breathing
  1. Support your body with a good quality multivitamin that includes antioxidants. 

If you do these consistently for 30 days and you’re not seeing any changes in your body, you may need to dig a little deeper to see what’s going on. I support people just like you with energy, weight, and metabolism issues by helping you gain access to the right lab test and resources. My goal is to see you shine with the confidence and energy needed to live your best life! 

Before you head off to conquer 2021, download my free food guide here.  

Happy New Year! 

Fallacy of Approved Medical Protocols

Fallacy of Approved Medical Protocols

Your body is an amazing piece of machinery.

It’s composed of mental, emotional, spiritual, and physical components that are all interconnected.

You may not be able to see how amazing your body is right now because you’re suffering. Instead, you may see a picture filled with prescription drugs, specialists, and treatments offered by caring medical professionals.

The problem and the fallacy of approved medical protocols is that these medical professionals are not viewing you as a whole person.

Where We’ve Gone Wrong: Not Seeing Our Bodies As Whole

Not only is your physical body not being viewed as a whole by caring and well-intended medical professionals, but they often don’t take into consideration your emotional component. Unfortunately, if your doctor considers the emotional side, they will likely refer you to a specialist, who has little or no communication with your general medical practitioner.

Then there’s your spiritual component. No one in the medical community even starts that conversation or looks down that avenue. It’s almost an alien term to most of the world today; however, it carries a lot of weight in your overall health.

Not seeing our bodies as a whole is why we’ve gone down the wrong path for our health.

Case Study

If you’ve been around here for any length of time, I usually write from a place of positivity and light. However, I wrote this case study from a place of anger, sadness, and disgust.

Over a month ago, a friend went in for a simple one-day procedure. However, days went by where she could not walk, and it was obvious she was being affected neurologically.

She messaged me and told me about her brain fog, constant crying episodes, inability to perform daily tasks, and how humbling it was for someone else to take care of her daily needs.

This was totally unlike her. Before surgery, she was a very independent woman, running a business, and a very successful entrepreneur. This level of function (or inability to function) is now her everyday life. She called her doctor and asked what she should do. They told her to go to the emergency room because she was “likely having a stroke”.

Thankfully, my friend knew that was not the case.

Rather watch a 12 minute video with the same information….

Toxicity From Medicine

What modern medicine doesn’t tell patients is how toxic the medication required for surgery is. As a result, many patients experience toxin burden due to the anesthesia. Medical doctors simply don’t know what effects the toxicity has or what to do about it. They aren’t trained on how to prevent or fix it. They are trained to do surgery – not the follow-up of potential neurological complications.

If your surgery is done by a gynecologist, they have no idea what to do with your brain. So your next step is to visit the hospital again and find a doctor that can help you.

After visiting the hospital, she brought me her lab results. Her liver and kidneys were taxed, her electrolytes were completely off, and even her blood sugar was at rock bottom.

The list of medications from a simple one-day surgery that was pumped into this lady’s body filled an entire page. She was devastated and said, “no wonder I feel the way I do; I was poisoned”. The truth is, she was. And this happens every single day in the lives of so many people.

After a few days of working to detox the body, bind up chemicals, and purge them from the body, my friend’s symptoms began to dissipate. This was not an overnight journey, and there is quite a road ahead for her to reach full recovery, but it is possible when these poisons are purged from the body.

The Fallacy of Approved Medical Protocols

My point boils down to the fallacy of approved medical protocols, where there is no follow-up to do any sort of body cleanup.

Detoxification is critical in moments like this, which is why there is such a need for functional medicine.

Functional Medicine

As a trained registered nurse, I’m not against traditional medicine. But we need to begin to partner together to help our clients/patients heal their bodies and use functional and conventional approaches together to give people the best chance of recovery possible.

As someone working in the functional health space, I witness miracles every day. I watch the health of those I serve (like my friend) radically take a turn for the better.

Unfortunately, a small percentage of people will never encounter this type of work. And many of those who do, don’t take it seriously. No, your insurance will not cover it. Yes, it will require a commitment on your end. And yes, there is an investment of your time, energy, and money.

The omission of practical Functional Health Care is an outright disgrace, yet it is the most effective way to relieve certain conditions. This issue is not one that will change anytime soon.

Big Pharma

Big Pharma spends billions of dollars on the best advertising companies to influence the general population that drugs are the only option for most health issues. But these same drugs have a whole host of serious and harmful side effects. Just listen to a couple of pharmaceutical commercials! Often, the side effects description uses more time in the advert than the benefits of the medication.

What gives me hope is to see a growing population of discerning people who see through the smoke and mirrors of the big Pharma movement.

Looking Outside The Traditional Medical Model

This dissatisfied and discerning group of people are the ones searching the internet, reading books, and taking authority over their own health by looking for answers outside of traditional medical model surgeries and drugs.

Are you willing to be that person?

I realized almost 10 years ago I was willing to give up anything to get well. That is what introduced me to this field. I studied everything I could get my hands on, believing there was a way out of my suffering.

When I started studying, it was like someone turned on a light switch for me. Somehow, I began to view the diagnosis and treatments in a different light. The diagnosis was simply a set of symptoms with a title.

But what was causing those symptoms?

That is the question I began to investigate in my life and the one I investigate in the lives of those I encounter on a daily basis. I can no longer stand to watch people come in with autoimmune disease, obesity, chronic pain, and so many other conditions and not get the help they are so desperately praying for.

My mission is to be that beam of hope.

To dig into the research to find proven answers for these conditions.

I wrote Healed His Way because I felt it was my duty to let people know of my newfound knowledge. The human body is truly amazing when we give it what it needs.

What Are You Missing Today To Put Together Your Health Puzzle?

Over the years, I’ve learned that most of my clients are missing one or more of the following when they finally reach out to me.

  • Failure to address the underlying root
  • Lack of knowledge when it comes to eating right for your specific body type
  • The need to investigate hidden stress in the body
  • Mental and emotional blocks to healing
  • Not having the right mentor and health advocate to help you sift through loads of misinformation

Over the past 16 years, I’ve studied the human body from all these angles to avoid the fallacy of approved medical protocols. If you need help with any of those, I’m here for you. Book your free discovery call today, and reclaim your health!

Where You Need to Focus Your Attention to End the Health Cycle of Trial and Error

Where You Need to Focus Your Attention to End the Health Cycle of Trial and Error

I meet people on a daily basis who aren’t reaching their wellness goals, even though they’re following a program. Many of these people still have unresolved health complaints and continue to search for answers, feeling like they’re on an endless health cycle of trial and error. 

That’s because medical treatments tend to focus on the diagnosis – managing symptoms only and depending heavily on drugs and surgery. The key to getting out of disease management is to identify healing opportunities in the body and address the underlying cause. 

When you apply wellness principles to your life, it gives you the opportunity to overcome obstacles and creatively work toward resolving your health complaints. 

We as a society are facing unprecedented levels of health problems. What do the following have in common? 

  • Allergies 
  • Acne 
  • Headaches 
  • Foggy thinking 
  • Indigestion 
  • Bloating 
  • Inflammation 
  • Pain 
  • Low sex drive 
  • Depression 
  • Anxiety 
  • Hypertension 
  • Excessive weight 

They are all symptoms.  

Symptoms Are The Result Of The Problem 

Many times the blood work looks absolutely normal. The health system essentially tells you your illness is all in your head. 

One of my mentors, Reed Davis says, “ Symptoms are not the problem; they are the result of the problem.” 

Headaches are not an aspirin deficiency.  

Fatigue is not a caffeine deficiency.  

Sleeplessness is not an Ambien deficiency.  

Those are all symptoms of a bigger problem, being covered up by some “solution”. 

Do you get my drift? 

And solutions like diet and exercise are not always enough. Although diet is critical, you may have chronic health complaints and still eat healthy real food. You may also be fit and unhealthy at the same time.  

The Cycle of Trial and Error 

Finding a real solution isn’t that easy. There’s an overwhelming amount of information available which often keeps you in a health cycle of trial and error.  

There are endless numbers of providers with every kind of therapy, remedy, and modality.  

Hormones, digestion, and detoxification programs work for some people some of the time.  

Doctor visits often lead to drugs and surgery.  

And if you’re not careful, you will find the very same thing when you enter into the natural health arena.  

It’s the same thing.  

It looks a little different, but it’s still the same story with diet, exercise, and supplements.  

There’s a gap that needs to be filled. You need a way to end this cycle of trial and error. 

Ending the Cycle of Trial and Error 

Here’s the truth…  

Chasing the symptoms will never reveal the root of the illness. The gap is found by identifying healing opportunities in the body, shifting lifestyles so the body begins to function optimally, uncovering hidden stressors, and providing the body what it needs to get rid of the stressors. 

You need a step-by-step assessment that allows you to identify underlying conditions. You need a method of correlating test results with your health concerns. And you need a therapeutic protocol that is proven, professional, and potent to help you improve your health instead of just treating the symptoms.  

Someone like me can help you stop this cycle of trial and error. The first step is to reach out and schedule a discovery call.  

Stop Treating Symptoms 

So how do you stop treating symptoms and get to the underlying cause of disease?  

It takes a different perspective to understand what your body needs to be in balance.  

The medical model overlooks things because your blood work looks normal. But, that doesn’t mean they’re right.  

Functional lab tests actually identify malfunctions on a pre-disease level within your hormone, immune, digestion, detoxification, energy production, and nervous systems. 

So to stop treating symptoms, you need to figure out why your body is diseased.  

Lifestyle Changes and Behavior Modifications 

After you identify the disease and stop treating the symptoms, you may need to make some lifestyle changes and behavior modifications. When you commit to these changes that support the body’s innate ability to heal, you’ll break and end the cycle of trial and error. 

Each change or modification needed is going to entirely depend on the individual.  

Rather watch a 13 minute video with the same information….

End the Cycle of Trial and Error

Where You Need to Focus Your Attention to End the Health Cycle of Trial and Error 

To truly end the health cycle of trial and error, you must focus your attention on these areas: 

  • Nutrition 
  • Exercise 
  • Sleep hygiene  
  • Stress reduction 
  • Toxin Removal 
  • Supplements 

The most important and timely thing you need to focus on is your stress.  

Chronic Stress 

Chronic stress leads to chaos in the body. When you think about stress, many of you are likely thinking about it from an emotional standpoint, but that’s not the only way stress impacts us.  

Stress is any influence – internal or external– that causes or leads to malfunction. 

Stress is the number one contributor to all disease. I want you to remember… It’s not always mental and emotional stress that is the driver behind disease; there may be physical stressors too. Don’t be fooled into thinking that because you don’t have emotional stress, you aren’t stressed.  

Any kind of stress leads to a state of dysfunction and will eventually cause disease. When the body is in a weakened state and is left unchecked, treating symptoms only leads to a worsened disease state. Symptoms may be far removed from the actual stressors. The problem is, the stressors are still extreme if you never address those when working to heal your body. This is why so many people end up on this endless cycle of trial and error. 

There are different types of stress you can experience:  

  • Mental and emotional stress 
  • Physical or biochemical stress 
  • Chemical and functional stress 

Mental and Emotional Stress 

Mental and emotional stress includes fear, worry, anxiety, unhealthy relationships, lack of purpose, and bad attitude. It’s stress that we create or our environment pressures us into.  

Physical or Biochemical Stress 

Physical or biochemical stress comes from physical trauma that accumulates over time and can manifest any time or any place. These are physical traumas in the body. Examples include fractures, muscle injury or weakness, nerve compression, repetitive injuries, intense and prolonged exercise, poor posture, and accidents. 

Chemical and Functional Stress 

There is also chemical and functional stress. These are often hidden stressors that may require further investigation and often appear with hormone imbalance, allergies, autoimmunity, inflammatory foods, gut pathogens or infections, pesticides, prescription meds, sleep deprivation, radiation, alcohol use, and blood sugar dysregulation. 

Resolving Stressors and Symptoms 

Symptoms simply signal that something is wrong. No symptom is normal. Symptoms may go away or decrease with surgeries and medication, but they often come back with a vengeance. When you do not address the underlying cause of disease and these stressors remain unresolved, they’ll cascade into other areas of the body causing serious dysfunction and lead to further disease and more symptoms.  

This is why so many times one disease process leads to another and another and another.  

Reframing Your Definition of Health 

There is no one-size-fits-all definition of health. It’s up to you to reframe and decide what health looks like to you.  

Is it… 

Playing with the kids or grandkids?  

Having more energy and drive to get your job done (and maybe even get a raise)?  

Getting rid of excess weight that won’t seem to come off?  

Being able to eat without experiencing gas, bloating, pain?  

Living without chronic pain? 

As you decide what being healthy looks like to you, engrain these 7 facts about your health: 

  1. The body can usually heal itself when given the opportunity to do so. 
  2. Natural therapies assist the body in building health and have worked on thousands of others just like you. 
  3. You must fill the gap and get out of the cycle of trial and error. 
  4. There are general health building skills that can outperform specific treatments and medical therapies every time, especially when it comes to chronic health conditions. 
  5. The right person can help you understand which labs and natural protocols are proven to help you resolve your chaos. 
  6. All you need is a simple step-by-step approach that is easy to follow. 
  7. You could do it alone but hiring a mentor is more effective and efficient when it comes to your time, money, and stress levels 

When you identify healing opportunities in the body, you will improve your everyday function. When the body returns to this improved state of function, disease states are often removed and health is restored. Symptoms disappear. Complaints are often permanently resolved. If you need support, I’m here to help you reclaim your health.  

Case Study: Stopping the Cycle of Trial and Error with Thyroid Issues 

I’ll leave you with a client example so you can see how I help individuals just like you stop the health cycle of trial and error in its tracks.  

Tina is a thyroid client. She was experiencing weight gain, low energy, fatigue, cold hands and feet, dry skin, hair loss, brain fog, poor sleep, muscle aches, constipation, swelling ankles, and depression. 

Standard medicine gave her a diagnosis of hypothyroidism. Her test revealed a low thyroid output. Her doctors prescribed medications to bring the patient back into range. They monitored results and titrated the dosage accordingly.  

But her symptoms kept coming back. And then new ones appeared every time. They repeated the dose lowering process over and over. This is an old paradigm that needs to stop. 

Standard diagnoses are based on a cluster of symptoms. The disease process is called hypothyroidism. Yes, they did confirm the diagnosis by running tests. Hypothyroidism is typically considered an idiopathic diagnosis (i.e. it has an unknown origin of cause). 

When we accept the term idiopathic, this leads to treating “test results” – not the person.  

It also means that autoimmune conditions are typically not considered when addressing a patient with thyroid concerns. Here’s the problem… There could be dysfunction in any area in the body that leads to thyroid dysfunction.  

  1. Iodine or tyrosine deficiencies or underlying autoimmune conditions 
  2. Hypothalamus or pituitary dysfunction – which may involve the immune system, chemicals, and/or hormones  
  3. A congested liver can cause binding and conversion issues 
  4. Some clients even have gut dysfunction – which leads to thyroid dysfunction 

Guess what?  

In all these cases, the symptoms are the same.  

The symptoms are not the problem. They are the result of the problem.  

Our Solution 

The best news is we only took 3 steps to solve Tina’s problem: 

  1. Assess underlying conditions though functional lab tests to look for healing opportunities and malfunctions in the hormone, immune, digestion, detoxification, energy production, and nervous systems  
  2. Customize a plan based on nutrition, sleep, exercise, stress reduction, toxin removal, and supplements specific to her needs 
  3. Remove mental emotional roadblocks to success 

And that’s what a success story looks like.  

The end result? Tina is symptom free, medication free, has more energy to enjoy her family, got rid of brain fog and fatigue, increased productivity, and even received a promotion. She now: 

  • Sleeps through the night without sleeping pills 
  • Confidently walks the halls because she is losing the excess weight 
  • Moves around more freely because she doesn’t have muscle aches, pain, or swollen ankles anymore 
  • Enjoys her life more now that the dark cloud has lifted from above her head  

That’s the difference in addressing the cause, instead of accepting that a pill is the answer for a specific disease process.  

This is what it looks like to get off the cycle of trial and error.  

Tina said she would have invested in herself years ago if she realized it would have brought her this much freedom.  

You can have this same freedom. Learn how I help professionals just like you and Tina reclaim their health victoriously. 

Exercising When Time and Energy are Tight: 7 Effortless Tips to Get Started

Exercising When Time and Energy are Tight: 7 Effortless Tips to Get Started

No time.

No energy.

Currently, you may have a lot of time on your hands with quarantine. On the other hand, you may be extremely busy – working on your business, keeping the family entertained, and staying safe. All of the sudden, your time and energy has been depleted by the end of the day and you haven’t even left your house.

If the second description describes you, you’re not alone.

When many of my clients start their health journey they experience the same dilemma…

“Where do I begin exercising when time and energy are tight?”

That’s why I put together 7 effortless tips to get started on your personal health journey.

7 Effortless Tips To Start Exercising When Time and Energy are Tight

I get it… Time is money. That’s why it’s important to create habits that seem effortless. You don’t need to add more onto your plate. So what are these tips?

  1. Start simple
  2. Do something you enjoy
  3. Try high intensity interval training (HIIT)
  4. Build a home gym
  5. Follow a fitness trainer on social media
  6. Give up the excuses
  7. Move your body throughout the day

Tip 1 | Start Simple

The most important step to making this transformation effortless is to start simple. It’s easy as creatives, professionals, and business leaders to take it to the extreme. But your time and energy is strapped. Keep it simple.

When I first started my health journey and began working out, I would follow yoga videos on YouTube that were 5 to 7 minutes long. My time and energy didn’t allow for anything more than that. If I stood up too quickly, I would feel like I was going to pass out. A short yoga session was all my body could withstand at that point of my health journey.

If you’re beyond yoga, try to go a little longer. The key is to start simple.

Shine with the confidence and energy you need to be successful. Learn how I can customize a program for your needs to reach your goals.

Tip 2 | Do Something You Enjoy

Next, it’s important to do something you actually enjoy – if not, you’ll dread exercising. If you love weight lifting, do that. If you’d rather chase your kids around the yard and play ball with them, that’s okay too. Some of my clients like the idea of yoga and encourage their kids to join them for their at-home sessions. You could also have a beach day and include some exercise while you’re there.

People ask me all the time… What is the best exercise?

My answer is always the same… The one you’ll actually do and will continue to do.

Some days will look different than others. My preference is alternating days between high intensity weight training and yoga for rest days.

At the end of the day, it’s all about doing something you enjoy.

Tip 3 |  Try High Intensity Interval Training (HIIT)

We all have 24 hours in the day. Don’t let  the “lack of time” excuse get in your way.

If you’re looking for something to do quickly and get the most bang for your buck, I recommend high intensity interval training (HIIT). To get a better idea of what this looks like, search burst training videos on YouTube. HIIT includes working out in short bursts and taking small breaks in between.

How do you do it?

Start with a set of weight training (e.g. bicep curls), then alternate with a set of cardio (e.g. jumping jacks).

If you don’t have weights available, include bodyweight exercises like squats or push-ups. Alternate those with some sort of cardio.

HIIT Workout

Do 50 seconds of weight training with a 10-second break.

Then do 50 seconds of cardio training with a 10-second break.

Alternate back and forth between the 2 sets.

Your weight portion of the session should be slow and controlled – to slow your heart rate a bit. During the cardio session, you want to go all out as hard and fast as you can to really raise your heart rate.

Some people do as little as 4 rounds of this!

Now that I’m deep in my health journey, I do HIIT for up to 30 minutes of exercise.

You should honor your body and listen closely. If you’re exercising to the point of exhaustion, then you need to back off some.

Rather watch an 11 minute video on the same topic….

Tip 4 | Build a Home Gym

Another tip to make exercise effortless is to take out any possible excuse. That starts with building a home gym.

To exercise, you don’t need a fancy gym membership. It can be expensive and time-consuming. Plus, you may feel self-conscious working out in front of strangers. By building a home gym, you’re taking out any potential to make an excuse.

Plus, it’s easy to do!

Start with one set of dumbbells – or $10-$20 of equipment. Remember, start simple. Start small.

As you’re ready to level up in your equipment, purchase that next set of equipment. When I level up, I spend anywhere between $20 and $100. You can save more expensive equipment purchases when you can afford it.

Before you know it, you’ll have a home gym – built for you – without paying a monthly recurring membership or maintenance fees.

Tip 5 | Follow A Fitness Trainer on Social Media

An average adult spends over 2 hours on social media per day. While you’re scrolling and liking posts, follow a fitness trainer. They have the expertise in exercising in a home gym or by yourself that you don’t have. This also improves your productivity as you aren’t fumbling to create a workout routine.

Consider Hiring an Online Trainer

I used to watch YouTube videos for workout ideas. Now, I have an online trainer. To me, it’s a no-brainer because I don’t have to think about my workouts. I just follow the advice of someone else. It also helps me with variety. I alternatebetween 2 great programs – one for interval training and the other for yoga. When I exercise, I watch the recorded videos based on what I planned for that day.

The best part is that it only costs $20 / month – less expensive than a gym membership and a personal trainer. For me, it’s totally worth the investment.

Tip 6 | Give Up the Excuses

I’ve already mentioned it throughout this blog… To make exercising part of your schedule, you need to give up any excuse to not work out.

I allowed my excuses to stop me for a long time. My workouts used to be about an hour long. Not only did I realize I was working out too long, but I couldn’t find the time to do it consistently.  Instead of just shortening my workout, I would often skip it altogether.

Now, I realize how silly my mindset was, but I used to believe that if I couldn’t give it my all, then I wasn’t going to do it at all.

Now, I do what I can.

My workouts are an average of 30 minutes long. I also get in the sauna.

But there are many days that I do not sit in the sauna. There are also days when my workout is only 10-15 minutes long because that’s all my schedule will allow. Those minutes still add up over time. And they really do matter and make a difference.

So if that is all you have… Then give it all you’ve got.

Tip 7 | Move Your Body Throughout the Day

Make sure you’re moving your body throughout the day.

This is the best way to condition the body for longevity.

Many of us now sit at our desks all day and don’t really move around much. Sitting is the new smoking. From what I see by looking around me and the studies I’ve read, I believe that statement is true.

We can mitigate this poor health habit by taking breaks during the day.

And if we’re honest with ourselves, our brain could use those breaks.

Studies prove that when a person takes a break every 60-90 minutes, they are more creative and productive. Who doesn’t want that?

I encourage you to set an alarm on your watch to remind you to stand up from your chair. Completely walk away from your work. Take a break outside, get some sunlight on your skin, and take a walk for about 5 minutes. You will feel more refreshed and more energized throughout the day.

And you will also help your body stay conditioned or get that way over time.

Allow Yourself Room to Grow and Improve

Allow yourself room to grow and improve. We live in a day and age where we can look on social media and see a multitude of fitness models. We expect that one day we will look like them, yet we don’t live the lives they live.

Stop comparing yourself to them, and just do what you can.

Be okay with meeting yourself where you are. As my husband often says, “you are exactly where you are supposed to be; so make the best of it.”

And if I can do anything to help you along the way, I would love to offer you support.

If you need help to take your health to the next level and need someone to partner with, I welcome you to connect with me so we can chat about some of your goals. During our discovery call, we can decide whether or not a partnership between you and I would be beneficial.

Silently Suffering With Toxic Burden Doesn’t Have to Be Your Story

Silently Suffering With Toxic Burden Doesn’t Have to Be Your Story

I suffered – silently – for years.  

Hiding behind a sweet smile.  

On the inside, the only thing sweet was the sugar that filled my belly from my sugar addiction – the candies, cookies, brownies, cake, and ice cream.  

To me, there was nothing wrong. It wasn’t the sugar or anything else. There was simply something going on that I would suffer with for the rest of my life.  

Health or the lack of health doesn’t always show itself. From the naked eye, you would have never even thought that I was suffering. I’m not a complainer, and so none of my friends or family were aware that I was suffering in silence.  

This same story is one that many people experience, but silently suffering with toxic burden doesn’t have to be your story 

Silently Suffering with Toxic Burden Doesn’t Have to Be Your Story 

I think about my grandfather who was diagnosed with a rare cancer the day before his death. He had been silently suffering with toxic burden, and for how long, no one knows! 

It’s interesting now that I’ve experienced my silent suffering, I can see it clearly in the people I interact with.  

Today, I watch people with their energy-depleted faces. I physically see toxic burden on their bodies and the pain in their eyes. I hear their hurt in their words. And I can see their suffering through their tough exterior. 

It’s a gift I gained through my silent suffering. 

The thing is, you don’t have to suffer in silence anymore.  

There’s hope, life, and light at the end of the tunnel. Your story is just getting started… 

Rather watch an 8 minute video with the same information?

Getting Out of the Silent Suffering Cycle. 

So, how do you get out of this silent suffering cycle or toxic burden overload? I spent many years throwing every supplement I could possibly get my hands on at many of the symptoms I was experiencing, hoping to get well.  

I call this a hodgepodge approach now.  

Fighting symptoms with supplements is no better than fighting them with medication.  

All it takes is a little detective work and working with someone like myself to get to the root of your health issues so you can live a quality life. It’s time to take authority over your health. Schedule a complimentary consultation to start the detective work. 

Root Cause Analysis 

We hear a lot about root cause analysis in today’s health and wellness world. The truth is, we may not always know the exact root of a person’s illness. Why is this?  

We come into contact with stressors on a daily basis that may or may not push us over the edge enough to drive a disease process. It is my experience that a major life stressor can be the turning point for someone when it comes to illness. Major life stressors might include moving to a new city, changing jobs, growing your family, divorce, or a death in the family.  

So how does all this work? 

Those who want to heal the body naturally from the inside out would likely work on things like detoxification, gut healing, and hormone balance. 

In the event that cleaning up a person’s environment doesn’t work, then I, or other wellness practitioners, will do a little more detective work.  

This usually happens when we discover that there is an environmental culprit preventing the disease process from healing. For example, this could look like constant exposure to mold or allergens in a person’s environment. It can be viral infections, parasites, or any number of other invaders. 

The key is to expose the culprit when possible – that is where the detective work comes in. 

Cancer & Toxic Overload 

The C-word – cancer – is one that seems to creep into our lives. I recently lost my grandfather due to cancer. Like I said previously, he silently suffered for a long time. I’m sure of it. He even seemed to be in severe pain last time we were together. 

As my family is recovering from this loss due to cancer, here are some things that I want you to think about today. 

Cancer is Preventable 

Did you know that we can prevent cancer if we live a life of health? I also don’t imagine that cancer has to be a death sentence, although many people do die from it. 

“More people live off cancer than die from it.” 

Deepak Chopra

Our bodies are in a very acidic state as a whole. We also lack nutrients, are depleted in our hormones, in toxic overload, and are bogged down with life stressors. 

Did you know that when many oncologists are interviewed they say they would not subject themselves or their family members to the same treatments they give their patients? 

Isn’t that a shocking statement?  

The truth is, whether it’s cancer, autoimmunity, diabetes, or high blood pressure, treatment with medications is no fun.  

What if you could prevent diseases like this though?  

What if basic lifestyle adjustments could actually be what would bring the body back into balance so these symptoms and the underlying disease could clear up? 

Would it be worth it to you to give up those sodas and drive thru window meals to get rid of some of the things that are preventing you from feeling your best? 

Tune In To Your Body’s Signals

Tune In To Your Body’s Signals

Thomas Edison – the inventor of the light bulb and – once said, “The doctor of the future will give no medicine, but will educate his patients in the care of the human frame, in diet, and in the cause and prevention of disease.” 

Edison had a good point – prevention is the best medicine. But there’s an issue with his statement. Many don’t think anything is wrong with them until they feel unwell. As a health and wellness practitioner, I see more people that are feeling less than their best and less people who want to prevent disease. When they come to me, they are too far in their disease to bypass some sort of preventive medicine or natural intervention. 

It’s time to tune in to your body’s signals.

As someone who believes that God provided everything on this earth for our wellness, my methods include course correction and working with natural substances (or supplements), which in my experience, gives individuals a whole new life.

Prefer to watch a 9 minute video with the same information…

Using Medicine for Healing

I desire to see others thriving and well – not just managing their symptoms. When I was studying to become a nurse, I never realized I would learn so much about what I didn’t like about conventional medicine. Let’s take a look at how to use conventional medicine and God’s medicine for healing.

Conventional Medicine

I realized my patients were just like me – suffering with no end in sight without some medication to mask the symptoms, surgery to explore a little further, or remove an organ that had failed. 

I knew from the very beginning this type of treatment didn’t resonate with me. 

What I didn’t realize at the beginning is that I had a choice, and so do you. 

It was when I became sick that I started looking for treatments outside of conventional medicine.

Before I go any further, please hear me loud and clear… I believe there is a time and place for conventional medicine. But I also believe that the “pill for the ill” world we live in has us in a heap of trouble. 

Did you know (at the time of this writing) the 3rd leading cause of death is medical error? That’s shocking to say the least!

God’s Medicine

Why do we continue to trust in man’s medicine over God’s medicine? Everything we need to heal our bodies has been placed on this earth in nature. The medicines we need are found on the earth, and their leaves are to be used for healing (Ezekiel 47:12). 

“And on the banks, on both sides of the river, there will grow all kinds of trees for food. Their leaves will not wither, nor their fruit fail, but they will bear fresh fruit every month, because the water for them flows from the sanctuary. Their fruit will be for food, and their leaves for healing.”

I see this type of medicine work every day of my life

I watch people with chronic illness transform before my very eyes – people who have been on prescription medications for 20 years suddenly heal their bodies naturally. Plus, they don’t need their prescriptions anymore. 

I’ve watched countless clients be released from their doctors care, not because I told them to, but because the numbers on their lab tests literally reversed after implementing natural healing methodologies. 

What a miracle!

If you want to kickstart your 2020 goals, I’m starting a free 5-day challenge that focuses on the area many have problems losing – the spare tire. Over those 5 days, we’ll also look at the communication signals that drive inflammation and disease your body

Tune In To Your Body’s Signals

Think of your body as a very intelligent machine. There are many times we should simply allow it to do its job – so tune in to your body’s signals. It’s telling you everything you need to know. 

Hear me closely… If you need to see a doctor, go see one. Don’t procrastinate. I’m not telling you to stay home and avoid conventional medicine. Emergencies happen! 

What I am saying is that when we give the body what it needs and steward it well, then we can build an immune system that will fight for us. 

Every sniffle does not require an antibiotic.

In this wired and connected world, we’ve become increasingly impatient. As a result, we no longer listen to our body. 

When we have a symptom, our body is speaking to us. I encourage you to begin to listen to what your body is trying to tell you. 

Steps To Tune In To Your Body’s Signals

So, how do you tune in to your body’s signals? 

Follow these 5 steps:

1. Practice Deep Breathing or Meditation

If you are consuming foods that make you feel groggy and sleepy afterward, then begin to investigate the culprit. Maybe you’re choosing the wrong foods, or even the wrong combination of foods.

Avoid these common mistakes when removing inflammatory foods.

2. Rest to Recuperate From High-Stress Events

If you’ve been stressed recently (a divorce, a big move, an illness, or a loss), it can negatively impact your adrenal health. It’s time to slow down and rest a little to recuperate. Listen to your body. There are herbal mixtures that can bring healing to your adrenals and rescue you during those high stress times. One of my favorites is a simple amino acid called l-theanine.

3. Adjust Length of Workouts If You’re Exhausted

Exhausted after your workouts? Complete exhaustion after a workout is your body’s signal that you’re doing too much and pushing yourself too hard. 

This is especially common in individuals workout out for over an hour a day. Adjust the lengths of your workouts to shorter increments until you feel more energized.

Not everyone is in a place physically that they should push to the max on a daily basis. Learn to rest when your body is telling you it’s exhausted.

When we declutter our lives, we declutter our minds.

4. Create a Bedtime Routine

If you feel wired before bed and feel like you can’t fall asleep easily, it’s time to pay attention to your bedtime routine. 

We enforce bedtime wind-down with our children, but we quickly dismiss bedtime routines as adults. Turn off technology an hour before bed, take a warm bath, read a relaxing book, and prep a healthy lunch for work for the next day. 

Do something to chill out.

5. Take a Breather

Stressed at work? Maybe you need to walk away and take a breather. Literally, walk away and do some deep breathing. I call this “box breathing.” 

Breathe in 4 counts, hold 4 counts, breathe out 4 counts, hold 4 counts. 

Repeat this for at least 1 minute and work your way up to longer periods over time. 

Work to fill your belly, not your chest, with air. This will calm your nervous system. If you do this on a regular basis, you will find that you’re naturally more calm during stressful times. 

These are a few ways you can tune in to your body to give it what it needs throughout the day. 

Stress is a driver of disease. 

As a nation, we are chronically stressed. Stress is not only emotional, but it is chemical, physical, and even goes on inside our bodies. It can be a fight with our partner, a bad work relationship, traffic jams on our commutes, eating inflammatory foods, and even illness in our bodies. 

Think about the things you come in contact with on a daily basis that your body perceives as stress. I encourage you to slow down on a regular basis.

Helpful Tips To Prevent Disease And Reclaim Your Health

Here’s some of my favorite tips to prevent disease

  • Start your day with meditation
  • Take breaks from the computer throughout the day and get blue light blocking glasses
  • Do some deep breathing exercises (remember “box breathing”)
  • Replace intense workouts with yoga a couple times per week 
  • Get in the sauna for a little detox session
  • Take an epsom salt and baking soda bath
  • Go for a nature walk (nature heals)
  • Get a massage
  • Take a barefoot walk in your backyard (earthing)

All these things are healing to both your body and mind. 

Are you good at giving your body what it asks for? 

What are you doing to nurture you? 

If you’re looking to improve your health but can’t seem to be able to sift through the loads of information out there, I’ve created the perfect health rebuilding program just for you. Let’s reclaim your health so you can make a bigger impact!

I’d love to hear more about your struggles and goals for 2020 in the comments below.