Tired of Feeling Blah After Eating?

Do you feel like you're just going through the motions with your food? Like you've lost touch with how different foods actually make you feel? I'm right there with you and that's why I'm excited to share a idea I'm trying out to get back in tune with my body: the 4-Day Rotation Diet.

Here's the gist:

You basically eat a specific food only once every four days. So, if you have chicken and broccoli on Monday then you wouldn't have them again until Friday. Tuesday might be salmon with asparagus, Wednesday could be lentil soup, and so on. This helps you pinpoint how each food affects your energy, digestion, and overall well-being. 

If this sounds overwhelming then start with just rotating your protein choices for now.

I'm excited to track how different meals are treating me and relearn the signals my body is desperately sending my way!

Intrigued? Give it a shot! You might be surprised by what you learn about yourself and your relationship with food.

3 Types Of Rest

Feeling exhausted even when you think you're getting enough sleep?

You're not alone and I feel the same way! It turns our that we might be missing out on other crucial forms of rest.

I used to think rest meant just sleep but guess what? You might be surprised to learn that there are different types of rest including:

• Total Rest: This is your classic sleep or naps. Prioritize 7-9 hours of quality sleep each night to allow your body and mind to fully recharge.

• Active Rest: Reduce the intensity of your usual activities. If you're a runner, try a leisurely walk. If you're a weightlifter, opt for a lighter session. This allows your body to recover while still staying active.

• Passive Rest: Engage in activities that use different movement patterns at a lower intensity. If you primarily run, try swimming or yoga. This gives your primary muscles a break while promoting overall mobility and flexibility.

Now that you understand the different types of rest, ask yourself which ones you're neglecting. I still struggle with anything that isn’t total rest, but I'm learning to incorporate active and passive rest into my routine.

Try it out and see how your body responds. I'd love to hear if this helps!

It’s Time To Explore!

Does life's a never-ending to-do list always seem to push your passions or interests to the bottom of the list?

I get it! Work, family, responsibilities... it all adds up fast. But neglecting those things might just leave you feeling stuck and unfulfilled.

Just think about how many times you have said, "I'll get to that someday" or “I’ll try that when I have a little bit more free time (or money)”.

The truth is that exploring your interests shouldn’t be a "nice-to-have". It's an investment in your personal growth, stress reduction, and overall well-being.

Try this:

1. What excites you? What have you always wanted to try? Write it down!

2. Choose your top picks. Start with 1 - 3 interests. Less is better right now.

3. Make a plan. How will you explore this interest? What steps will you take? When will you take action?

4. Schedule it in. Treat your passions like any other important appointment. Put it on your calendar!

Here is one of mine. I've always dreamed of going on multi-day bike trips but have never made the time or set the funds aside to do so. Now, I've set a goal to do a bike ride that requires an overnight stay that is not my house. I am planning this for 2025 when it warms up again - I don’t like riding in the cold! 

What will you reignite today? Let me know what is number 1 on your list!

Rediscovering What Makes You Happy

Ever feel like life's a whirlwind and you've lost track of what truly makes you happy? We get so caught up in responsibilities and chasing goals that our own happiness gets lost..

Here's the thing. Happiness is absolutely essential.

It's not just about feeling good. It also helps fuel our sense of purpose and well-being.

Take a moment to reconnect with your happiness by answering these two simple questions:

1. I create happiness for myself when I…?

2. I create happiness for others when I…?

Your answers don't have to be complex or profound. Sometimes, the simplest things bring the most joy. Keep your answers where you can see them, as a reminder of how to cultivate happiness in your life and share it with others

Remember, you can't pour from an empty cup. Start by focusing on what makes you happy, and watch how that positive energy ripples out into other areas of your life.

Goals: Start Small and Scale Up

Do you set ambitious goals but struggle to follow through? You're not alone. 

It is incredibly easy to fall into a cycle of frustration and self-doubt when you set overly demanding goals.

Try this:

Start small and scale up.

Set a minimum viable goal. What's the minimum effort you can consistently commit to, even on your busiest days? That's your starting point.

Focus on nailing that minimum consistently. Once it becomes a habit, gradually increase the intensity or frequency.

Example: Want to meditate daily but struggle to find the time? Start with just 5 minutes a day. Once that's a habit, increase it to 10 minutes, and so on.

Remember: small and consistent actions build a strong foundation for future progress.

What's a goal you'd like to achieve using this approach? I'm curious to hear your ideas!

Too sore to exercise?

Does muscle soreness keep you from exercising consistently?

Do you rely on approaches such as pushing through the pain, resting completely, or even taking pain relievers just to get a workout in?

It is normal to be a little sore after exercising but excessive soreness will hinder your progress and make it difficult to maintain a consistent routine. 

A Solution: Adjust your workout intensity and frequency to find a balance that challenges your body without causing excessive soreness.

Options to Optimize Your Workouts:

• Decrease the number of sets, reps, or exercises

• Start with fewer workouts per week and gradually increase

• Focus on activities that are less taxing on the body

• Pay attention to body’s signals and take rest days when needed

• Engage in easier activities like walking or stretching on rest days

Why It Works:

• Allows your muscles adequate time to repair and rebuild

• Prevents overtraining and minimizes the likelihood of injuries

• Makes it easier to stick to a regular exercise routine

• Reduces discomfort, making exercise more enjoyable

Adjusting your workout intensity can help you achieve your fitness goals without excessive soreness.

What strategies do you use to manage muscle soreness and optimize your workouts? I'm always interested in learning new approaches!

Overcome knee pain

Do you often experience nagging knee pain? The solution might be simpler than you think.

While arch supports and knee braces offer temporary relief, they often mask the underlying issue: weak foot muscles.

Overpronation, or excessive inward rolling of the foot, can trigger a chain reaction that travels up your legs, stressing your knees.

Recognize the Signs:

• Do your feet roll inward excessively when you walk or run?

• Do you have flat feet or fallen arches?

• Do you experience frequent ankle sprains or foot fatigue?

Strengthen Your Foundation:

• Ditch the arch supports: They can weaken foot muscles over time.

• Invest in minimalist shoes: Allow your feet to move naturally and build strength.

• Go barefoot: Start by ditching shoes inside your house.

• Perform foot-strengthening exercises: Target the muscles that support your arches.

Embrace barefoot living as much as possible. Your feet (and knees!) will thank you.

Boost Your Well-being With NEAT

Does finding time for a full-blown workout feel impossible because you are constantly on the go? What if you could still boost your energy and improve your health if you struggle to hit the gym?

Enter NEAT – Non-Exercise Activity Thermogenesis. It's basically the energy you burn doing everyday things like walking, fidgeting, and even standing!

Think about it:

• Instead of emailing a coworker, walk over to their desk.

• Take the stairs instead of the elevator.

• Park a little farther away from the store (or office)

• Dance around while you're cooking dinner.

• Shovel the snow instead of snow blowing

• Rake the leaves instead of paying somebody else

Small changes can make a big difference. Increasing your NEAT helps you burn more calories, improve your heart health, and even boost your mood. Plus, it fits perfectly into your busy schedule.

So, ditch the "all or nothing" mentality and embrace the power of NEAT. Your body (and your schedule) will thank you!

P.S. What are your favorite ways to sneak in more movement throughout the day? We'd love to hear your tips!

Stay hydrated

Do you often simply forget to drink enough water throughout the day?

It's a common oversight, but even mild dehydration can lead to fatigue, headaches, and difficulty concentrating.

How can you overcome this? 

• Set Reminders: Use a phone app or alarm to prompt you to drink water regularly.

• Carry a Water Bottle: Keep a reusable water bottle with you as a visual cue and easy access to fluids.

• Establish Routines: Make water intake a part of your daily routine. Drink a glass after waking up, before meals, and before bed.

• Monitor Your Urine: Pay attention to its color; pale yellow generally indicates proper hydration.

Why is this so important? 

• Improved Energy Levels: Staying hydrated combats fatigue and promotes mental clarity.

• Enhanced Physical Performance: Adequate water intake supports physical activity and recovery.

• Reduced Health Risks: Reduces the risk of dehydration-related health problems.

Ready to take control of your hydration? Implement at least one of these strategies to develop mindful hydration habits.

Stay Healthy on the go

Do you find your healthy habits disappear the moment you travel?

Tempting meals, limited gym access, and altered schedules can make it challenging to maintain your normal routine.

Try this:

• Pack Healthy Snacks: Bring along healthier snacks to avoid unhealthy temptations at airports and rest stops.

• Scope Out Healthy Options: Identify places where you can find healthy meals and snacks near your destination in advance.

• Create a Minimalist Workout: Design a simple workout routine that requires no equipment and can be done in your hotel room or even outdoors. It can be as short as 10-20 minutes.

• Indulge Mindfully: It's okay to enjoy some treats while traveling, but don't let every meal turn into a splurge.

Why It Matters:

• Maintain Momentum: Staying active and eating healthy while you travel will help you maintain any momentum you've built at home.

• Avoid Post-Travel Slumps: Returning from a trip feeling sluggish makes it harder to get back on track with your routine.

Don't let travel derail your routine. Plan ahead and prioritize yourself on the go!

Sleep Soundly with Mouth Taping

Have you been waking up with a dry mouth, sore throat, and even bad breath?

Mouth breathing during sleep can disrupt your sleep quality, lead to snoring, and even contribute to more serious health issues.

Embrace Nasal Breathing:

• Improve Air Quality: Nasal breathing filters, warms, and humidifies the air you breathe, reducing dryness and irritation in your airways.

• Reduce Snoring: Nasal breathing can help prevent snoring by promoting proper airflow and reducing vibrations in the throat.

• Enhance Sleep Quality: Nasal breathing promotes deeper, more restful sleep, leaving you feeling refreshed and energized in the morning.

• Try Mouth Taping: Mouth taping involves gently applying a small piece of hypoallergenic tape over your lips at bedtime to encourage nasal breathing.

Why It Matters:

• Improve Sleep Quality: Enjoy a more restful sleep and wake up feeling refreshed and energized.

• Reduce Health Risks: Mouth breathing can contribute to sleep apnea, dry mouth, and other health issues. Mouth taping helps mitigate these risks.

• Enhance Overall Well-being: Quality sleep is essential for physical and mental health. Mouth taping can help you achieve the restful sleep you deserve.

Try mouth taping tonight for a quieter, more restful sleep. It might take awhile to get used to so don't give up after the first night!

Close the Gap: Knowledge and Action

Do you find yourself trapped in a cycle of overthinking and underachieving?

Do you devour information and plan meticulously but hesitate when it comes to taking action?. This gap between knowledge and action can lead to frustration, anxiety, and missed opportunities.

Align Your Actions with Your Goals:

• Identify Your Desires: What do you truly want to achieve? Be honest with yourself about your goals and aspirations.

• Pursue Meaningful Goals: Don't waste energy chasing goals that don't truly resonate with you. Focus on what truly matters to you.

• Take Imperfect Action: Don't wait for the perfect plan or the perfect moment. Start taking small steps towards your goals, even if they feel imperfect.

Why It Matters:

• Reduce Anxiety: Taking action, even small steps, can help alleviate anxiety and build confidence.

• Achieve Your Potential: Knowledge without action is potential unrealized. Turn your knowledge into tangible results by taking consistent action.

Close the gap between knowledge and action.

Start today by identifying one small step you can take towards any goal that truly matters to you.

Ditch the Diet

Tired of jumping from one diet to another, only to end up feeling frustrated and defeated? You're not alone. 

Many of us fall into the trap of restrictive diets or seeking a quick fix for our health goals. But these rigid approaches often backfire and lead us farther away from the thing we actually want..

Tune In & Not Out:

• Ditch the Diet: Instead of following strict rules and restrictions, start listening to your body's signals.

• Honor Your Hunger: Pay attention to your body's signals of hunger and fullness. Eat when you're truly hungry and stop when you're comfortably satisfied.

• Listen to Your Body: Become mindful of how different foods make you feel. Notice your energy levels, digestion, and mood after eating certain foods (or drinks).

Why It Matters:

• Take Control: Thoughtful eating empowers you to make conscious choices about your nutrition, breaking free from restrictive diet rules.

• Develop a Healthy Relationship with Food: By honoring your hunger and fullness cues, you cultivate a positive and balanced relationship with food.

• Achieve Sustainable Results: Make choices that make you feel good and support your long-term health goals.

Your Next Step:

Stop dieting and start listening.

Invest in Prevention

I just read a startling statistic: 97.5% of our healthcare budget goes towards treating diseases, while only 2.5% is spent on prevention.

This reactive approach leaves you vulnerable to health issues that could have been minimized or possibly avoided entirely.

Take Control of Your Health:

• Prioritize Prevention: Shift your focus from treatment only to also include prevention.

• Nourish Your Body: Fuel your body with the highest quality whole and unprocessed foods you can afford.

• Stay Hydrated: Aim to drink ½ your body weight in water throughout the day.

• Move Regularly: Incorporate additional movement into your daily routine. It doesn’t need to be much but it must be something! 

• Seek Guidance: If you need support, consider working with a health coach.

Why It Matters:

• Reduce Your Risk: Preventive measures can significantly reduce your risk of developing chronic health issues.

• Improve Your Well-being: Taking care of your body will enhance your overall quality of life in many ways.

• Save Money: Investing in prevention can save you money on healthcare costs in the long run.

Don’t wait until there is an emergency to address your health. Embrace a proactive approach and prioritize prevention. Your future self will thank you!

Tired of feeling tired?

In today's fast-paced world, many of us are chronically sleep-deprived. You're constantly pushing yourself, sacrificing sleep for work, social commitments, or late-night screen time (my secret bad habit...). But this comes at a cost.

Lack of sleep can significantly impact your cognitive function, mood, and overall health.

Solution - Embrace the Natural Rhythm:

• Align with nature: Sleep from 10 pm to 6 am. This timeframe aligns with your body's natural circadian rhythm, promoting deeper, more restorative sleep.

• Ditch afternoon stimulants: Avoid caffeine, nicotine, and sugar after lunch. These stimulants interfere with your sleep cycle and keep you feeling wired when it's time to wind down.

• Dim the lights: Minimize exposure to bright lights, especially from screens, at least two hours before bed. This helps your brain produce melatonin, the sleep-regulating hormone.

Why It Matters:

• Optimize physical repair: The first four hours of sleep are crucial for physical repair and restoration. This is when your body rebuilds muscles, strengthens your immune system, and releases essential hormones.

• Enhance mental and emotional well-being: The last four hours of sleep are dedicated to psychological repair. This is when your brain processes emotions, consolidates memories, and recharges for the day ahead.

Your Next Step:

Prioritize your sleep. Start tonight by implementing one of these simple strategies.

Low Energy? Don't Ditch Your Workout!

We all have those days when even the thought of exercise feels exhausting. (I'm experiencing that today...)

You planned your workout, but your energy levels have other ideas.

This can lead to skipping sessions altogether, disrupting your routine and hindering your progress.

Solution - Adapt You Workout:

• Recognize your limits: On low-energy days, acknowledge that pushing yourself to the max might not be realistic.

• Maintain consistency: Instead of skipping your workout entirely, adapt it. Reduce the overall impact to your body by decreasing one element: sets, reps, or weight.

• Listen to your body: Pay attention to how you feel throughout your workout. Make further adjustments if necessary.

Why It Matters:

• Stay on track: Adapting your workout helps you maintain consistency, which is critical for long-term success.

• Prevent burnout: Avoid pushing yourself too hard when your body needs rest, reducing the risk of burnout and injury.

• Build resilience: Learn to adapt to your body's fluctuating energy levels, creating a sustainable approach to fitness.

Don't let low energy derail your fitness goals. Just adapt and keep moving, even if it's at a slower pace. 

Beyond the Cardio: Why Resistance Training Matters

Are you focusing too much on cardio?

While aerobic exercise is important for heart health, an overemphasis on cardio can actually hinder your overall health.

Unfortunately, it is all too easy to fall into the trap of endless cardio sessions while neglecting the power of resistance training.

Try This:

• Mix up your routine: Alternate resistance training days with aerobic days. This allows for muscle recovery and maximizes the benefits of both types of exercise.

• Vary your cardio: Don't just stick to the treadmill. Explore activities like swimming, cycling, or hiking to keep your body challenged and engaged.

• Embrace the weights: Incorporate 30-60 minutes of circuit weight training into your routine. This combines strength training with cardiovascular benefits for a highly efficient workout.

Why It Matters (resistance training):

• Metabolism: it builds muscle and increases your metabolic rate and helps you burn more calories even at rest.

• Bone Density: it strengthens bones and can reduce your risk of osteoporosis and fractures.

• Improved Performance: it develops strength, power, and endurance that often improves performance in all areas of your life.

Your Next Step:

Ease up on the cardio and lean into resistance training.  Your body will thank you!

Common Doesn't Mean Normal

We're surrounded by health issues that have become so common they seem normal. Nearly half of all adults in the United States have high blood pressure. But just because it's common, doesn't mean it's normal. These conditions are your body's way of signaling that something isn't quite right. Try this:

Reset Your Thinking:

Challenge the idea that common health issues are simply a "normal" part of life. Recognize that these conditions are often signs of underlying imbalances.

Honest Self-Assessment:

Take an honest look at your own health. Are you experiencing any "common" issues that you've been dismissing as normal?

Seek Deeper Understanding:

Instead of simply accepting these conditions, investigate the root causes. Explore how factors like diet, lifestyle, and environment might be contributing to your health challenges.

Take Action:

Empower yourself to make changes that support your well-being. Even small steps can make a big difference.

Why It Matters:

• Avoid serious consequences: Dismissing common health issues as "normal" can delay diagnosis and treatment of underlying conditions, potentially leading to more serious health problems down the road.

• Take control of your health: Understanding that common doesn't equal normal empowers you to take an active role in your well-being. You can identify potential problems and seek solutions before they escalate.

• Improve your quality of life: Addressing these issues can lead to increased energy, reduced pain, and a greater sense of vitality. Don't settle for feeling "okay" when you have the potential to feel amazing.

Your Next Step:

Don't settle for "common."

Choose one health issue you've been dismissing as normal and commit to learning more about it today. Is it that afternoon headache, your trouble sleeping, or that nagging joint pain?