This week we discuss whether you are considered extreme in your fitness journey! Reach out and let me know if you are extreme in your journey or if it’s a lifestyle! Let me tell you ..read more

It's not about how much sugar you eat, but about how much added sugar you eat. Have as much fruit as you want. I assure you, fruit is much better for you than candy, contrary to some blog posts out there! Next Steps: 1) Don't be all "I need to watch how much fruit I eat" 2) Celebrate your new best friend and its natural sugar content! Go out, buy some grapes, freeze them, and enjoy these mini whole food popsicles ..read more

Counting calories is not sustainable, fun, or healthy for most of us. It creates a restrictive mindset about food. So how can you eat mindfully without tracking your calories? You become mindful about your hunger! However, hunger signals may be mistaken. Many circumstances can disrupt proper hunger signals, but I speak to three: Emotions, Boredom, and Added Sugars. Emotional eating will cause your body to take in less nutrients and eat more food. Thus, make sure you are in a healthy emotional state before eating. Eating out of boredom may become a habit for you and actually cause you to think ..read more

When it comes to losing weight, you believe in the 80% diet, 20% exercise rule. Great! But do you trust it? In other words, are you following through with that belief and acting upon it? Many of us don't. I can remember times in my life when I did not. I tried out-exercising a bad diet. Unfortunately, that doesn't work. We need to transform our diets to transform our bodies. If you want to lose fat or lose weight, stop asking what exercises will help you do that. Instead, ask what diet changes will help you do that. Simply exercise in moderation. Get your heart rate up, get moving. That, alo ..read more

“God created man in His own image, in the image of God He created him; male and female He created them”-Genesis 1:27 It’s the day after Thanksgiving and you feel like you’ve blown it. You didn’t mean to eat or drink as much as you did. You woke up feeling bloated with a puffy face and you might feel guilt or shame. Now what? You pick yourself up and decide those feelings aren’t going to determine how your day goes. Here are some practical tips to hitting a mental and physical reset button after Thanksgiving day: Drink Plenty of Water Chances are, you consumed lots of salt yesterday. A good i ..read more

“Give thanks to the Lord, for he is good; his love endures forever.”-Psalm 118:1 Are you sick of feeling like garbage after every Thanksgiving? Make the decision right now that this will be your best Thanksgiving! That’s half the battle. I know many people who are already anxious about possible weight gain, following their restrictive diets, and losing control around the Thanksgiving meal. Getting anxious about it doesn’t make the problem better, it makes it worse. It may even cause you to binge more than you normally would. However, you can go in with a game plan. If you do even ONE of the f ..read more

“I pray that the God of our Lord Jesus Christ, the glorious Father, would give you the Spirit of wisdom and revelation in the knowledge of him”-Ephesians 1:17 Have you ever known something to be true, but didn’t change your ways in spite of that truth? Bueller? Bueller? I know I have. Like with sharing or giving for example. I know Jesus didn’t lie when He said you are more blessed when you give than when you receive, buuuut I still struggle with it. Why do people know things, yet don’t change? Why do they know they should eat better, but don’t? Well, at least not in a sustainable way. It’s ..read more

“A cheerful heart is good medicine, but a broken spirit saps a person’s strength”-Proverbs 17:22 Research conducted by John Hopkins and the Mayo Clinic show that thinking positively increases your immune response. They found that people are less likely to suffer from heart attacks, depression, colds, distress, and dementia. Likewise, they found that negative emotions tend to decrease your immunity and increase your chances of mental health illness and other diseases. This confirms what the Bible already tells us, “A cheerful heart is good medicine, but a broken spirit saps a person’s strength ..read more

What is Intuitive Eating? Before diving into the pros and cons of Intuitive Eating, let’s discuss what it is. Intuitive eating is a program that was created by two registered dieticians in 1995, but it has recently gained popularity. Its 10 principles are as follows: 1. Reject the diet mentality 2. Honor your hunger 3. Make peace with your food 4. Challenge the food police 5. Discover the satisfaction factor 6. Feel your fullness 7. Cope with your emotions with kindness 8. Respect your body 9. Movement- Feel the difference 10. Honor your health- Gentle nutrition I encourage you to look into th ..read more

You need accountability Ok, so you want to exercise, you know you should, but you just won’t on your own. You dread the thought of it and you have skipped workouts because you came up with excuses why you should. Maybe you are embarrassed to exercise in a gym. If this is you, a trainer would be a great investment. She can motivate you, keep you honest, and boost your confidence! You don’t know where to start Are you new to exercise? Do you see the value in lifting weights but don’t know how? Ever wonder which machines to use at the gym? There is definitely a wrong and a right way to get star ..read more