In our fast-paced world, we often find ourselves torn between the demands of our careers and the comforts of our homes. While these two spaces are undeniably important, there exists a third place that plays a pivotal role in our personal development and overall well-being. Over the years, it’s been harder and harder to build community—but sociologist Ray Oldenberg’s concept of the “third place” might help. Your "third place" is where you build community outside of work and home. In this article, we will explore why you need a third place and how to find the one that suits you. Why You Need a T ..read more

As this series of my Healthy Habits comes to a close, I'd like to look back on some of the key messaging and also help you create a plan of action to move forward successfully implementing these habits into your life. Reflection is super powerful and circling back on the last 2 months will increase your self awareness of these habits, help you process what's most important, and potentially help you understand your motivation behind applying these tactics. I personally love making lists and staying organizing with my goals, but its not until I have a look at the list as a whole that I understan ..read more

Getting adequate sleep is essential for physical and mental well-being. It is one of the most important factors for maintaining good health. A new study out of Georgia has found that having a consistent sleep schedule can help slow down the biological aging process. Popular neuroscientist and podcaster, Andrew Huberman, touts sleep as, “the foundation of our mental and physical health and performance in all endeavors.” Huberman says sleep is the best nootropic, stress reliever, immune booster, emotional stabilizer and more!  I personally feel best when I get somewhere between 6.5 - 8 hour ..read more

There is nothing more important than a rest day after a long week of work, exercise, and constant daily activities. Everyone should grant themselves at least one full day of rest in their workout schedule. Take this day to focus on slowing down and practicing different self-care methods. Discipline and working toward a goal are great but understanding the importance of rest is so important for our overall health. Sometimes the hardest thing to physically do is to slow down. I had to learn this lesson the hard way. There was a time in my life when I was working too hard. I was burning the candl ..read more

There are loads of scientific studies that suggest strength training is an effective way to get in the best shape of your life. I’m a huge fan and recommend weight training routines for both men and women. Like all things in life moderation is key, and to avoid burnout, I don’t suggest weight training as your only type of physical activity. A good example of a workout split, would be 3-4 days of heavy strength training with some low-impact strength and mobility training such as yoga or pilates. Both yoga and pilates also incorporate body weight resistance which is great for building functional ..read more

I often get asked if I have a cheat day. Honestly, I feel like every day is a cheat day with the meals that I prepare. With a little effort and creative ingredient swaps, we can eat delicious foods that feel indulgent. When I think of a salty cheat meal, a burger and fries come to mind. I grew up going to a local drive thru for a good burger and it was delicious, but not the best for my body. I’ve found that with a few ingredient tweaks, I can turn these “cheat day” meals into daily options. For example, use grass-fed beef and make your own burger to replace the factory farmed fast-food burger ..read more

A healthy and balanced diet is one of the most important things we can do for our overall health. However, figuring out what our diet should consist of can be quite challenging as there are so many opposing viewpoints. We hear the words go vegan, eat carnivore, keto is best, no sugar, stay away from gluten, practice intermittent fasting, don’t skip a meal and so many more. In my opinion, many of the dietary fads out there can be extreme and polarizing. I try my best to eat as balanced as possible, while also tweaking it for my current goals. We are all so different and there shouldn’t be a one ..read more

One of the most common New Year resolutions is starting a new exercise routine. A lot of people have the approach of, “New year, new me! I’m going to get myself back in the gym or enroll in a new fitness class and workout super hard every day to drop some weight!” Although the motivation is there, the majority will burn themselves out and fall off their plan. This makes sense because you cannot expect your body to suddenly do a 180 and be ready to take on an intense new fitness regimen physically and mentally if you aren’t used to it. Your fitness journey is not a race. You must learn to flex ..read more

As we step into a new year, it's the perfect time to make a commitment to prioritize self-love and self-care. Self-love is not a luxury but a fundamental aspect of our well-being, influencing every aspect of our lives. To kickstart your journey to self-love in 2024, here are ten transformative practices to adopt. Part of self-love is treating yourself from time to time. Try our Dark Chocolate Peanut Butter Cups next time you need a treat!   1. Daily Affirmations Start your day with positive affirmations. Affirmations are short, powerful statements that promote self-love and confidence. T ..read more

Setting a theme for goal setting is like giving your aspirations a personalized soundtrack – it adds rhythm and harmony to your journey. It’s about crafting a narrative that ties together your ambitions, creating a cohesive storyline for your goals. Whether it’s a year of growth, resilience, adventure, or simply a theme that resonates with your dreams, having a thematic approach infuses intentionality into your pursuits. Personally, 2023 was a big building year for me. My goals revolved around building my business and career, building a strong body and resilient immune system, building great ..read more