A Journey of Inspiration and Empowerment with Bolder Women
Recently, I had the incredible honor of speaking at two Bolder Women events, an experience that left me inspired and deeply grateful. The Bolder Women Community Bolder Women is a vibrant community dedicated to empowering women to live their boldest, most authentic lives. Their events, filled with insightful discussions and supportive networking opportunities, are designed to inspire and uplift. From the moment I arrived, I was embraced by the warmth and enthusiasm of this remarkable group. Their commitment to personal growth and collective empowerment is truly inspiring. My Talk: Becoming a Manifesting Machine During my session, I spoke
My Manifesting Machine Talk with Arvada’s Inspiring Women
I am filled with gratitude for the opportunity to present my Manifesting Machine Talk to the incredible Inspiring Women group, a part of the Arvada Chamber of Commerce. This experience was not only a chance to share valuable insights but also to connect with a community of passionate, driven women who are committed to their personal and professional growth. Highlights from My Manifesting Machine Talk: Myth-Busting Insights on Manifesting: One of the primary goals of my talk was to demystify manifestation. While it’s often seen as a mystical concept, there is a solid foundation of neuroscience behind it. I explained
Empowered Living Membership
Making Dreams Happen Reflecting on the past and dreaming about the future is essential in setting intentions and focusing on your goals. Any time of the year is a perfect opportunity to reset your intentions, think about what you want your life to be like, and make your dreams into reality. I’m grateful to share that I’ve achieved some of my long-term dreams and experienced incredible growth. Next month I am traveling to Greece. This exact trip, including spending a week living on a sailboat with other burners from around the world, has been one of my long-term goals! Another dream
Personal Leadership and Development Elevate Your Life
In today's fast-paced world, personal development is not just a luxury but a necessity. Elevate Your Event with a Dynamic Speaker As a speaker passionate about personal development, leadership, and building relationships, I am available to elevate your next event. Whether you're organizing a corporate seminar, conference, or workshop, I will bring insights and inspiration to empower your audience towards growth and success. To learn more about me as a speaker, the wide variety of topics I present on, and how I can support your audience, book a consultation to talk about scheduling me at your next event! https://youbeyou.as.me/speakerconsult I
A Rising Tide Lifts All Boats – A Story of How My Participation in a Local Chamber Supports Me
As a member of the Arvada Chamber of Commerce, my professional and personal life has undergone a profound transformation. What began as a simple decision to join a local business network quickly evolved into an amazing experience filled with new connections, opportunities, and personal growth. One of the most significant impacts of being part of the Arvada Chamber has been the relationships I've built. Through chamber events, networking mixers, and collaborative projects, I've formed friendships and connections with fellow entrepreneurs and business owners. These connections extend beyond mere networking; they are a support system, a source of inspiration, and a
Journey to Self Love and Empowerment
Self-love is a superpower. It's not about being perfect; it's about embracing your quirks, strengths, and everything that makes you wonderfully YOU. Let's make this week (and everyday) about celebrating the incredible person in the mirror. Start drafting a love letter to yourself, embrace your awesomeness, and let the self-love party begin! Self-love is fuel for your journey in life – it powers confidence, resilience, makes you magnetic and gives you that unstoppable sparkle in your eyes. Curious to dive deeper into self-love? Read our tips below. Check out part 1 and part 2 of this series for more! Mindfulness
Celebrating Couples Appreciation Month: Why Showing Gratitude Matters!
When was the last time you expressed your appreciation for your partner? When it comes to relationships the little things really do matter - taking a moment to show gratitude can make all the difference in your relationship! It's easy to let moments of appreciation slip by unnoticed. But in reality, these small acts of gratitude can have a big impact on our relationships. Since April is Couples Appreciation Month, let's take a moment to reflect on the importance of expressing appreciation for our partners. Why Showing Appreciation Matters: Strengthening Bonds: Taking the time to express appreciation creates a deeper
Escape the comparison trap in your relationships!
Let's talk about real life versus reel on social media. Many times what we see on social media is often a curated highlight reel – carefully selected moments and filtered snapshots of people's lives. The perfect date night with the perfect partner. The perfect day at the beach. It's not reality, it’s more like a magic show, filled with smoke and mirrors. Real Life vs. Highlight Reel Sometimes it can feel like this in our relationships, especially if they’re new. You’re so worried about impressing the other person that you’re only showing them the highlight reel side of you. Fear
A Guide to Cultivate Self-Love
Self-love is your superpower! Increasing your self-loves is one of the most powerful things you can do to become magnetic to attract people and experiences you want into your life. Our culture has conditioned us to think we’re not good enough, not loveable as we are. This has helped feed the capitalism monster, but has devastated our sense of self-love. In a world that teaches us to criticize ourselves, it's easy to overlook the importance of appreciating and nurturing the person within. We are sharing practical and mindful approaches to foster self-love to improve. This month we're doing a deep
Unlock Your Success with this Secret!
In a world that often focuses on external achievements and validations, the importance of self-love cannot be overstated. Loving yourself is not just a buzzword; it's an important practice that impacts your mental, emotional, and even physical well-being. In this blog post, we’ll explore why self-love matters and the benefits it brings to your life. Stay tuned for part 2 next week where we'll educate you about how to love yourself more and share the tools needed to deepen your self-love journey. How you treat yourself on a day-to-day basis sets the tone for your relationships, self-confidence, and overall well-being.
Choose On Purpose Podcast with Becky Plautz
Join me on the latest "Choose On Purpose Podcast with Becky Plautz" episode for a journey from daydreamer to visionary! I share how I went from a challenging past into a purposeful and successful life. We dive into intention, dreaming, and action as I share how I conquered mindset hurdles to achieve extraordinary milestones. In this episode, I talk all about the power of having a crystal-clear vision. Think of it as your personal growth GPS, guiding you through decisions and helping you build positive habits. I also share the pitfalls that make crafting a vision challenging, from societal conditioning
Celebrating 5 Years of You Be You Coaching
🌟🎉 Celebrating Five Years of You Be You Coaching! 🎉🌟 It's been an incredible journey helping clients break through mental barriers and embrace their fullest potential. At You Be You, we're about helping you create the life you love utilizing mindfulness, cultivating positive habits, and unlocking creativity and abundance in every individual. Over the past five years, I have witnessed remarkable transformations and celebrated countless victories alongside my amazing clients. There's nothing more fulfilling than seeing dreams become reality. Personally using the processes I teach my clients, I've had the privilege of sharing insights in talks worldwide, introduced a dynamic
Tranquility Wellness Center One Year Anniversary!
September marks an extraordinary milestone - the one year anniversary of Tranquility Wellness Center! 🎊✨ This journey started as a dream and a vision that had been nurtured for five long years. And now, to stand here and reflect on a full year of Tranquility Wellness Center being open is nothing short of incredible. 💫 I've had the privilege to serve the most amazing clients. Each session, each moment, is a testament to the power of holistic wellness. 🌸 And not to mention, I've had the honor of bringing in an array of talented and inspiring holistic health practitioners to
My Speaking Tour
What an incredible journey my Polka Dot Powerhouse Speaker Tour was last month! 🗣️💥 Kicked things off in Madison, WI and the energy was absolutely electrifying! ✨ I've never felt more inspired and connected with my audience. Admittedly, I got so caught up in the moment that I completely forgot to capture it in photos! 📸 Day 2 was a monumental success at the Milwaukee Dot Chapter! 🎉 It was extra special because my Grandmother was able to watch me speak and her praise meant the world to me. 💖 Day 3 was a whirlwind double-header! 🚀 I hit the
Level Up Your Leadership
In the journey towards success, the master key lies in showing up as a leader. Whether it's at your workplace, or within the walls of your home, leadership plays a pivotal role. Yet, many find themselves falling short due to a lack of proper training in this crucial skill. I was honored for the opportunity to speak recently at the Arvada Young Professionals Group! I am deeply passionate about showing up as the best leader I can be so speaking on leadership is a subject dear to my heart! It was an absolute pleasure to be able to share all
Dogs Help Us Live Healthier Happier Lives
Happy Dog Month! This month we honor our loyal, tail-wagging companions and the amazing ways that they enrich our lives. Beyond being the source of endless cuddles and joy, dogs are natural catalysts for positive routines and help us improve our personal well-being. They encourage us to embrace routines, self-care, and self-love in a way that benefits both them and us. The impact that dogs have on us goes even deeper. Many studies have shown that having a dog can lead to a longer, more fulfilled, and happier life. The presence of a dog is synonymous with companionship, an unwavering
The Healing Power of Mushrooms
In the realm of natural remedies, the world of medicinal mushrooms has emerged and has some powerful benefits. Did you know that mushrooms can supercharge your brain health? Medicinal mushrooms are more than just a culinary delight; they're nature's brain boosters! Their positive effects on our brain health are nothing short of extraordinary! Scientific studies have shown us the remarkable effects of certain mushrooms (particularly Lion's Mane, Reishi, and Chaga) on cognitive function, enhanced memory and mental clarity as well as improving neurological well-being. To unlock the potential of your brain, let's dive into the world of medicinal mushrooms! Lion's Mane:
Unleashing the Power of Emotional Freedom Technique (EFT) Tapping
August is International EFT Tapping Month! 🌟🌍 This month, we celebrate the incredible benefits of Emotional Freedom Techniques (EFT), a revolutionary healing modality based on acupuncture concepts. If you're seeking relief from stress and anxiety, better emotional regulation, improved sleep, and enhanced self-awareness, then EFT might just be the perfect tool for you! What is EFT? (makes sure this is H3 or H2 - consistent with all the headers in bold below) EFT, also commonly known as "tapping," is a therapeutic technique that combines the principles of ancient Chinese acupuncture and modern psychology. It involves tapping specific acupressure points
Are you your own best friend?
Take a moment to reflect on the relationship you have with yourself. Are you kind, supportive, and loving? It’s shocking how many of us say things to ourselves that we would never say to another person. How we talk to ourselves matters. Whether you notice it or not, we’re constantly talking to ourselves in our head. Are you aware of your internal dialogue? Since it’s happening all the time it is easy to not notice what we’re saying to ourselves. Being aware of your internal dialogue is the first step to improving your self-talk, which is one of the best
Explore the Natural Wonders: 10 Must-Try Hikes in Colorado
Getting out into nature is not only a great way to stay active and healthy, but it also provides an opportunity to experience the awe-inspiring beauty of the great outdoors. Colorado, with its breathtaking landscapes and stunning mountains, offers hikers an endless amount of trails to explore. Whether you're a seasoned hiker or a beginner looking for a new adventure, here are 10 must-try hikes in Colorado that will be an amazing way to spend time outdoors and get a great workout in! Star Dune at Great Sand Dunes National Park: This unique landscape features towering sand dunes, and the
Embrace the Great Colorado Outdoors: 10 Fun-Filled Activities in Colorado to Make the Most of Summer
As summer approaches the sunshine is calling us outside, now is the perfect opportunity to get outdoors and create lasting memories with your friends or family! From adrenaline adventures to more serene tranquility, we've compiled a list of 10 outdoor activities that you and your family can enjoy together. If you like exploring scenic trails or splashing in refreshing waters, get ready to make this summer an unforgettable season of connection, laughter, and exploration. So gather your loved ones, grab your sunscreen, and let's dive into a world of outdoor possibilities! (To learn more about the best sunscreens to choose,
How are you relating to time?
Is it just me or is time going by REALLY fast these days?!?! I've been noticing in the past few years that it seems like time is going by faster and faster. And for the past few months I've been doing an interesting experiment in how I relate to time! If you’re constantly seeing the world as going by too fast and you’re saying “I don’t have enough time” you probably have fast-moving thoughts and a focus time scarcity. This makes it easy to go through your day saying to yourself that you don't have enough time. And whatever you
The #1 Supplement To Reduce Your Stress Levels Dramatically Stress is at an all time high these days!
Time is going faster than ever and there’s a million things to do. Add on the feelings of needing to make up for lost time from the past few years and the stress we experience is off the charts! Chronic stress is terrible for every aspect of your life. Not only does it increase risk of heart attack and stroke, it takes down your immune system so you’re more likely to get sick. It also decreases your digestion while increasing your hunger so elevated stress hormones literally makes you fat! Increased muscle tension, decreased sleep quality… the list goes on
Journey of Live an Empowered Life Now – Part 2
My dream of my book becoming a BESTSELLER on Amazon has come true! I am so proud of this accomplishment, it was definitely a bumpy road to get here. How Vision Made This Happen The first step I took that helped me reach this goal was getting clear on what I wanted. It had always been my dream to write a book and I kept saying to myself “Someday I will write a book!” In September 2022 I felt the nudge to turn someday into “Why not start writing my book today?” Once I decided to write my book
Journey of Live an Empowered Life Now – Part 1
Launching this book was a journey of MANY ups and downs! The first challenge was back in November 2022 on my book writing retreat in San Diego. I went out to dinner and our rental car was involved in a hit and run accident while we were in the restaurant and I lost half a day of my 3 day writing retreat dealing with police, rental car company, etc. As you might expect there were many unforeseen scheduling conflicts that came up during the writing, editing, and publishing process. The most recent challenge was Amazon fighting me about book categories.
Practice Self Love
Self-love is the practice of treating yourself with kindness and grace, nurturing your growth, being respectful of your thoughts and feelings. Overall, self-love is accepting yourself for who you are! Self love is so important! How are you showing up for yourself on a day to day basis and practicing self love? Practicing self love helps us increase self-confidence, resilience and authentic joy. Having strong self love will literally change how you show up in the world. You’ll create better relationships, have more self confidence, you will set boundaries to protect your wellbeing and will become the best version of
The Traveler’s H.E.A.R.T.! Podcast Episode!
Check out episode 17 of The Traveler's H.E.A.R.T.! podcast that I was recently on. This podcast was such an incredible experience and it shifted something deep inside of me. If you have been dreaming about hiking along the Inca Trail to Machu Picchu, then there are things you need to know before visiting this mystical and sacred place! In this episode my husband Guthrey and I chat about our ayahuasca and hiking experience in Machu Picchu. This journey provides an excellent opportunity to witness an extraordinary place and initiate inner spiritual healing. Here are the things to expect in Episode
Words are POWERFUL! Use them to maximize your mindset!
Did you know that you can maximize your mindset to improve your health? Your mindset is created by the words you’re using. These are the words you say to yourself and out loud. Your thoughts are just words in your head, so what you say to yourself internally is just as important if not more than what you say externally!!! Your words are powerful! Did you know that you can affect your body's physiological reactions with your words? This means your words can increase or decrease the health in your life. I learned this first hand 14 years ago. I
I was honored to speak at Celebration, the Polka Dot Powerhouse National Conference!
Being chosen as a speaker at the Celebration, the Polka Dot Powerhouse National Conference, was an incredible honor that left me humbled and grateful. As I stood before a room filled with inspiring women, I couldn't help but reflect on my five-year journey as a Dot and the profound impact that being a dot has had on my life. Polka Dot Powerhouse, with its unique approach to connection and empowerment, has been a guiding light for me, and I am excited to share my experience with you. I want to express my deepest gratitude to the Polka Dot Powerhouse for
Procrastination & Other Ways We Self Sabotage
Procrastination is a form of creative avoidance, which is one way we avoid working towards our goals. This desire to put off what we are working on is caused by our sabotaging identities, a subconscious part of us. These sabotaging identities are designed to keep you the same as you’ve always been because even if you don’t enjoy feeling those emotions associated with the way you’ve always been, these emotions are familiar and it identifies everything that’s familiar as safe. Where do sabotaging identities come from? At one point in your life (under the age of 7), these identities were
Mirror Work Works!
Mirror Work Works - How to Improve Your Self Love! Self love is an essential key to living a happy life. One of the most effective tools for increasing your self love is mirror work. Mirror work is a very simple concept - it involves looking at yourself in the mirror and saying/thinking nice things about yourself. Although it’s a simple concept, it’s not always an easy practice. I highly recommend doing these exercises if you want to improve your self love and acceptance. How Does It Work? When you look in the mirror, your emotions about yourself are reflected
How Meditation Changed My Life & Tips To Make Your Meditation Habit Stick
Meditation is a powerful tool that can totally change your life! I know because I am living proof of this - I wouldn't be a coach today if it wasn't for meditation! Read on to learn more story and tips on how to make your own meditation habit stick! My Story: I had heard from dozens of people "you need to meditate!" I was high strung, very stressed out and having regular anxiety/panic attacks. I decided that I didn't want to live my life medicated any longer, so I went off my anti-anxiety meds and started looking for natural alternatives.
7 Tips To Reduce Your Stress <5 minutes!
A small amount of stress in our lives can be a good thing, like having a deadline inspires you to complete a project in a timely manner. The problem is that most of us have chronic and consistent stress that never goes away. When stress becomes chronic or severe it can quickly create problems for your mental, physical, and emotional health. Long-term stress is often a contributing factor in many health conditions, including heart disease, lung disease, and even increases the risk of accidents. The good news is there are things that we can do to reduce stress to help
How to set SMARTER goals!
Setting goals literally rewires your brain to make essential parts work more effectively! Our brains have neuroplasticity, which means that goal-setting literally changes the structure of your brain so it's optimized to achieve that goal. Our brain doesn’t know the difference between what we want and what we have. This means setting a goal is a great way to trick your brain into thinking that your goal is already part of your life, which makes it much easier to start working towards your goal! As an added bonus, setting goals boosts your brain's serotonin and dopamine levels making you feel
Choose Happiness Today!
Happiness is amazing for your health! It improves your immune system, decreases your blood pressure and reduces stress in your body! However sometimes it’s tricky to feel happy when you’re stressed or unhappy in life. Thankfully it’s still possible to choose happiness no matter what the situation! Here are some tips on how you can shift your mindset to choose happiness! Choosing happiness is NOT about ignoring negative emotions! It is very important to feel your emotions even if they’re negative! When you resist or ignore your negative feelings, they persist in your life and tend to get even louder.
The Words You Say Matter!
Your internal monolog or the “voice inside your head” plays an important role in it can help you recognize how you see yourself and become aware of the thoughts that you have. A positive internal monolog is beneficial as it can help to decrease stress and relieve anxiety and depression. Your internal monolog is also a direct reflection of how you see and communicate in the world. This means a positive internal voice will reflect in positive actions externally and a positive view of the world! A tip on how to shift your internal monolog: It starts with awareness! Be
Product Review: CBD Dog Treats
August 30th is Holistic Pet Day! We all love our pets like they are our children, and today is a day to consider their health! Holistic means taking a look at the mind, body, and spirit of your pet. Just like humans, it’s important to take a look at the “big picture” of your pets health to see what we can do to help them live happier, healthier lives! This includes taking a look at their nutrition and finding ways to address any of the issues that they have. Here are some tips to improve the holistic health of your dog! Keep
You Are Whatever You Think!
You are whatever you think! There is some really fascinating research showing that you are whatever you think you are, which is why it’s so important to visualize yourself as successful! Your words and thoughts can limit or empower your entire life! A growing amount of psychology research has shown that you are whatever you think you are. In other words, your perception of yourself can actually change your physiological state! A really cool study from 1981 called “Counterclockwise Study” once demonstrated that you are what you think and you can actually reverse your aging with your mindset!!! The Study
How is your self esteem? Here’s some self esteem boosting tips!
On a scale of 1-10, how high is your self esteem? Having low self esteem can negatively affect many aspects of your life. It may interfere with normal day-to-day activities and even hinder your ability to create relationships. Low self esteem can affect both your personal and professional life in big ways. The good news is that there are ways that you can boost your self esteem! Here are some things you can do to change your perception of yourself: Think positively and writing down 10 great things about yourself Reach out to loved ones and friends to ask them
How are you setting 2022 up for success?
How are you setting your new year up for success? January is the perfect time for reflecting on 2021 and planning what you want in 2022. Intentionally planning what we want to achieve in the new year makes us much more likely to reach our goals! Here are some ideas of how you can set yourself up for success and be intentional on what you want to create this year! Vision boards: Vision boards are a fun way to see your goals on paper and put your big dreams out into the universe. Creating a visual representation of your intentions
Gratitude Guided Meditation
Gratitude is one of the most powerful things you can do to create a happy, balanced, peaceful life! This means it’s a great way to start the new year off on the right foot! Check out my amazing gratitude meditation focused on giving gratitude to your body!
How to set your year up for success!
It’s almost New Year's Eve, so now is the perfect time to start thinking about 2022! What are some things you want to do differently this year? What are some improvements you want to make in your life this year? Here are some tips on how to set your year up for success! Reflect on the last year: Think about what worked and what didn’t work this past year. Was your self care lacking? Or maybe you didn’t get enough fruits and veggies in your diet. Try some of these journaling prompts to see what comes up for you and
No Interruptions Day
December 31st is No Interruptions Day! Make a conscious effort today to limit interruptions. When you learn to redirect your focus towards completing tasks you can be more mindful about your actions and the work that you are getting done. Minimizing interruptions is a great way to be more mindful and productive during your day. Today is No Interruptions Day so what better day than today to start to change some of your habits to become less distracted. Check out our ideas below to increase your focus: Minimize interruptions - phone on airplane / turn off notifications If you’re feeling
World Thank You Note Day!
Today is World Thank You Note Day! Writing a thank you note is a great way to share with others how much you appreciate them!! Writing thank you notes is a fun way to express your gratitude in a meaningful way that makes you both feel great! In a world of texts and emails, writing handwritten thank you notes is a lost art form. When I was growing up, my mother insisted I wrote thank you notes for everything I received. As a child it seemed laborious activity and as I grew older I could see the real value in
Quick Self Awareness Exercise to Increase Happiness & Satisfaction
We spend too much of our lives living on autopilot, we are not consciously aware of our thoughts, emotions, and actions - they just seem to happen sometimes. We spend up to 95% of our lives in autopilot mode so the vast majority of our thoughts are not conscious. Unfortunately that means that most of our thoughts go unchecked and that’s where our limiting beliefs can negatively impact us. These thoughts are often insidious - the ones that are telling us we are not enough, the thoughts that are judging others and picking situations apart. The best way to reduce
Gratitude is Great for Mental Fitness!
Practicing gratitude in your day to day is a great way to bring more happiness into your life. This simple act of changing your perspective can have profound effects on your mental health, physical health and can bring more positivity into your world. Make it a point to be aware of how you are reacting to situations and look at things from a new perspective. You would be surprised at all of the amazing ways practicing gratitude can impact your life. Check out our list below for how gratitude improves your life: Gratitude increases mental strength: Studies have shown that
Hacks to building healthy habits!
Starting a new healthy habit can be challenging! It’s common that we let our desires for the results lure us into biting off more than we can chew. New Year's resolutions are a perfect example. We want to lose 30 pounds so we start January 2nd off running 5 miles, stopping eating sugar and eating kale with every meal. Those are all huge goals compiled into one day and so it’s easy to get discouraged and quit. Thankfully there are many simple ways that you can implement a habit that will stick! Here are some great tips that will help
Dogs Improve Our Health!
We get so much love and support from dogs! They make the world a better place and teach us the meaning of unconditional love! Today is “Make a Dog’s Day Day” which encourages people to adopt pets from a shelter. If you have been thinking about getting a dog, today is the best day to do it! And if you already have a dog, today is a day to do something special for them to show them extra love! Here are some benefits we get from dogs: Endorphins from petting: petting can boost serotonin, and other “feel-good” hormones to help
Getting Organized Improves Your Mental, Physical, and Emotional Health!
Clutter in your house actually causes clutter in your brain and has a huge negative effect on the subconscious mind. Even if the clutter is hidden in a closet or in the garage, it’s still present in your subconscious mind and causes stress. As your clutter piles up so does your list of to-do’s which may be contributing to your overall stress. Check out the list below for more facts about how clutter can affect you: Clutter can cause stress and increased cortisol levels. It is a distraction from focus. Clutter is extremely distracting and causes our brains to switch
Body language speaks louder than words!
Body language says a lot about how you feel in a certain situation and tells others a lot about what you are thinking! Body language is controlled subconsciously without us even realizing that we are saying a lot. And because your body language is not conscious, you can be showing different emotions than you intend to be and communicating different messages than your words. These subtle incongruencies are picked up by others and can negatively impact your interactions. If you are looking to change your body language and subconscious feelings, then EVOX can be a great option for you.
September is Self-Improvement Month!
Self-improvement is so important! The most successful people and leaders in the world work on themselves and are always focused on self-improvement. Working on self-improvement helps enhance strengths, improves mental health, and can heal relationships. Here are a few tips for self-improvement: Go for a walk or exercise. Getting some exercise during your day will improve your mental health, and can really improve how you overall show up for yourself and others. Meditate. Slowing down with meditation is a great way to improve self-awareness and self-esteem. Lower your stress, anxiety and foster kindness through meditation. Read more books. Reading will
World Alzheimer’s Day
September 21st is the 10th year anniversary for World Alzheimer's Day. Alzheimer's disease is the most common form of dementia, a progressive brain disease that slowly destroys memory and thinking skills. Currently 5.7 million people in the United States have Alzheimer's disease and a new person is diagnosed every 65 seconds. Raising awareness around Alzheimer’s is important so that people can both understand this disease and take steps towards preventing it. Alzheimer’s is hereditary but there are things that can be done to reduce your risk. Here are some tips on how to prevent Alzheimer’s disease. Keep blood sugars
Prosper Where You Are Planted!
September is Prosper Where You Are Planted Month. The saying “prosper where you are planted” means to accept your present situation and to take advantage of all the opportunities around you. That is easier said than done! We often find ourselves resisting the current situation and thinking to ourselves “the future will be better when…” This is a slippery slope that actually prevents us from having what we want. Oftentimes when people are unhappy in life they’re focusing on the negative aspects of their situation. Let's use this month to rewrite our narratives. Let's break free from the constraints of
National Fruit and Veggies Month!
Fruits and veggies are amazing for our health! They help our brains and bodies function optimally. What's even better is they're a natural source of energy that increases our performance, focus, concentration, and productivity! It is recommended that everyone eat 5-8 servings of fruits and veggies every day! Sometimes it is hard to consume all of the fruits and veggies that our bodies need each day. Check out our creative tips for getting those servings! Here are 8 Tips to Increase Your Fruits and Veggies: Start with the first meal of the day! Eating fruit for breakfast is an easy
Good Eyesight is Key for Performance!
It's National Eye Exam Month, which is the perfect time to get your yearly eye exam! Seeing clearly is essential for performance. In sports 80% of you sensory input comes from your eyes, so it’s important to have regular eye exams to make sure that you have good eyesight! Being able to see things clearly is called visual acuity, which affects our: Eye hand coordination (ability to connect visual info to direct hand movement) Depth perception (ability accurately assess the speed and distance of objects) Eye focusing (ability to change focus from one object to another) Eye tracking (ability to
Product Review: Hempworx CBD Face Mask
August 8th is National CBD Day! This is a perfect day to celebrate the amazing benefits of CBD, an all-natural supplement that has the power to change alternative medicine as we know it! What CBD is and is not: CBD stands for cannabidiol, which naturally occurs in hemp plants that offers many benefits for our overall well being. Many people associate cannabinoids with marijuana, but this is a common misconception CBD and marijuana are not the same. Marijuana contains a cannabinoid called THC, which results in a “high.” CBD is a cannabinoid that is not psychoactive and contains only trace amounts
Hemp Week History & Hemp Momma Clothing Product Review
It’s Hemp History week! What is hemp? Hemp is a plant that can be used for just about anything that is woven into American history! Hemp is a cannabis plant that is grown specifically for industrial use. As one of the most versatile plants on earth, hemp has a staggering number of uses including clothing, textiles, paper, food, biofuel, paint, insulation, animal feed, rope, biodegradable plastics, building materials and many more! Different from other commonly thought of cannabis plants, hemp has high concentrations of CBD and very low concentrations (<0.3%) of the psychoactive THC. Hemp has been demonized over the
How to pick the best sunglasses
Sunglasses are essential for personal self care. So many people will skip wearing sunglasses for convenience, but ultraviolet (UV) rays from the sun can be very damaging to your eyes! Extensive UV exposure can even lead to early development of cataracts, which are a big problem in the US as they affect 50% of people by the age of 70. To protect yourself, it is best to wear sunglasses yearound whenever you're outside (even if it is cloudy because you are still being exposed to UV rays). This is especially important when around bodies of water or snow as these
Smile to improve your health!
June is National Smile month. Smiling and laughing so many benefits that support you on mental, emotional, physical and social levels. Here are 8 reasons to smile as much as possible! Smiling activates brain chemistry that boosts your mood! When you smile your brain releases dopamine, endorphins, and serotonin - all of which are feel good molecules that increase your feelings of happiness. Regardless of how you feel, smiling boosts your mood and increases positive thoughts! Reduce your stress with a smile! Studies have shown that smiling decreases cortisol (stress hormone) production which lowers your stress levels. Smiling also decreases
Baked Avocado Eggs with Bacon
Baked Avocado Eggs with Bacon Avocados are an amazing healthy food because they have lots of healthy fats, which is great for supporting your brain by reducing your blood pressure and may even prevent Alzheimer’s. Avocados are amazing to eat for breakfast as they are full of healthy fats that keep you fueled all day long! Baked avocado eggs with bacon is a favorite breakfast of mine - try it out for yourself! Ingredients: Serves 2 2 avocado 4 eggs 4 pieces of bacon 1 tsp Mrs. Dash seasoning 1/2 bundle green onions salt & pepper to taste Optional: other
How to pick the best sunscreen!
Summer is here, which means it’s time to get outside and enjoy some sunshine! Since the sun is out in full force, it’s really important to wear sunscreen to prevent sunburns that can lead to skin cancer. June is Skin Cancer Awareness month. Unfortunately skin cancer affects 1 in 5 Americans by the time they are 70, which is why it is so important to protect yourself! Thankfully sunscreen can reduce the risk by more than 40%! Not all sunscreens are created equal, some are much better than others. This article is designed to teach you tips on how to
Product Review: Hempworx CBD+Curcumin
Inflammation is the root cause of most diseases and sadly many of us are living with chronic inflammation without realizing it. Everything from chronic stress, not getting enough sleep, what we eat and the toxins we are exposed to increase our inflammation levels (among many other things). Sadly the rise of inflammation in people has led to a laundry list of diseases that currently affect large amounts of the American population. Arthritis is a big one and is considered to be very common in the US. There are many different types of arthritis and most of them are caused by joint
Product Review: Amare FundaMentals Probiotics System
Amare FundaMentals Pack Did you ever wish that there was a magical pill you could take that would dramatically decrease your stress levels to help you feel more calm? Do you wish that there was an easy way to reduce symptoms of anxiety and depression without pharmaceutical interventions? Do you wish that you had better stress resilience to handle everything on your plate without getting so stressed out? Then you're in luck! This product review is designed to provide more information about an amazing probiotic system that is scientifically shown to decrease your stress, anxiety and depression while increasing your
Benefits of Grounding
Grounding is GREAT! Getting into nature is so relaxing and balancing. Nature is the ultimate stress reducer! Grounding, sometimes called earthing is simple - it is getting your skin to touch the ground. You can do this by walking barefoot, laying on the ground, wading in shallow water, hugging a tree, gardening and getting bare hands into the dirt. If you ever done these things, you have probably noticed how much the help you chill out and relax. But if you're like me, you have probably wondered how it works! So here is a short explanation - We are bioelectrical
Healthy Zucchini Bread Recipe
Zucchini Bread Recipe Zucchini is one of my favorite comfort foods!I like mine with lots of zucchini, gluten free, and this recipe is a AIP variation (would be fully AIP & vegan if you swapped 2 regular eggs for 2 gelatin eggs) Try this healthy spin on a classic! Ingredients: Serves 12 2 small zucchini (shredded ~ 4 cups) 2 tbsp lemon zest (about 2 lemons) Juice of lemons 1/2 cup coconut oil 1/2 cup honey 2 eggs 1 1/2 cup cassava flour 1/2 cup arrowroot starch 3 tbsp coconut flour 2 tsp baking soda 1/2 tsp cream of tartar
Bacon Mushroom Ramen Recipe
Bacon Mushroom Ramen Recipe Ramen is a favorite food of mine because it's so delicious! Plus it is so versatile that you can change the toppings and use your typical pantry staples! Treat yourself by testing out this delicious recipe! Ingredients: Serves 4 16 oz. baby bella mushrooms 2 tbsp avocado or coconut oil 6 cloves of garlic 2 large shallots (or substitute 1 small onion) 1 tbsp fresh grated ginger or powdered ginger 6 cup beef, chicken or vegetable broth 1 1/2 tbsp white miso paste (or substitute 2 cup coconut milk) 2 tbsp soy sauce (gluten free or
Walking Meditation
Quick How to Guide for Walking Meditation Most people think that meditation means sitting quietly, but meditation can also be an active process! My favorite type of meditation is WALKING MEDITATION! Walking meditations help you slow down and really enjoy the beauty that constantly surrounds us! This is especially great because it helps you squeeze mindfulness and movement into your busy schedule at one time! The process is quick, simple and easy, try out this 10 minute walking meditation: 1. Ground yourself - Walk slowly and connect to feelings of your legs and your feet on the ground. Feel the
Shepherd’s Pie Recipe!
Shepherd's Pie Recipe Shepherd’s pie is one of my favorite healthy comfort foods! Celebrate St. Patrick’s Day with this tasty meal! Ingredients: Serves 8 2-2.5 lb gold potatoes 2 tbsp salt ¼ cup butter 1 tsp sea salt ½ cup sour cream 1 tbsp black pepper ½ bunch of parsley (washed and chopped) 1 lb ground beef 1 large onion 1 tbsp avocado oil 2 cup beef broth 2 tbsp arrowroot powder / cornstarch / flour 1 tbsp worcester sauce 1 head of garlic 1 lb mushrooms (baby bello or white button) 1 lb mixed frozen veggies (whatever kind you
Celery Juice Benefits!
Celery Juice Benefits & Recipe Celery juice has become really popular, so chances are you have heard of it as a new health fad. Although it is coming into greater awareness recently, celery juice has been around for a while and has become popular for good reason as it is helping people restore their health and rejuvenate their bodies! As with many natural, miraculous food remedies, there are no research studies on the benefits of celery juice. This is simply because there is no big lobby or company behind celery. Since you can just go buy celery at the grocery
Delicious Stuffed Cabbage Soup Recipe!
On cold winter days, it’s great to have warm, comforting food! Here is a great winter soup recipe that is delicious, easy to make and done in only 45 minutes! Stuffed Cabbage Soup Ingredients: Serves 8 1 pound ground beef 4 tablespoons butter 4 celery stalks 1 yellow onion 5 carrots 1/2 head cabbage cut into 8 wedges and sliced thickly 28 oz can crushed tomatoes (do not drain) 2 cups rice 3 cups beef broth 6-8 cloves of garlic 4 tbsp Italian seasoning 1 teaspoon chili powder 1 teaspoon Kosher salt 1 teaspoon coarse ground black pepper Parmesan cheese
New Year, New You Mini Challenge Day 5: Sleep
Is recommitting to health one of your goals for 2020? Then join this FREE 5 day mini challenge! You'll get healthy tips that are easy to implement and it'll kickstart your health journey for 2020!! Each day we'll cover a topic to give you tips, tricks, and teach you why it's so important! Topics include: - Meal planning made easy and why breakfast is so important - Creative ways to squeeze exercise into your busy day - Why drinking water is so important and how to hit your daily hydration goal - Importance of sleep and how to improve your
New Year, New You Mini Challenge Day 4: Exercise
Is recommitting to health one of your goals for 2020? Then join this FREE 5 day mini challenge! You'll get healthy tips that are easy to implement and it'll kickstart your health journey for 2020!! Each day we'll cover a topic to give you tips, tricks, and teach you why it's so important! Topics include: - Meal planning made easy and why breakfast is so important - Creative ways to squeeze exercise into your busy day - Why drinking water is so important and how to hit your daily hydration goal - Importance of sleep and how to improve your
3 Minute Guided Meditation
Take yourself on a 3 minute relaxing journey.
New Year, New You Mini Challenge Day 3: Meditation and Gratitude
Click here for a 3 minute guided meditation from You be You! Is recommitting to health one of your goals for 2020? Then join this FREE 5 day mini challenge! You'll get healthy tips that are easy to implement and it'll kickstart your health journey for 2020!! Each day we'll cover a topic to give you tips, tricks, and teach you why it's so important! Topics include: - Meal planning made easy and why breakfast is so important - Creative ways to squeeze exercise into your busy day - Why drinking water is so important and how to hit your
New Year, New You Mini Challenge Day 2: Breakfast and Meal Planning
Is recommitting to health one of your goals for 2020? Then join this FREE 5 day mini challenge! You'll get healthy tips that are easy to implement and it'll kickstart your health journey for 2020!! Each day we'll cover a topic to give you tips, tricks, and teach you why it's so important! Topics include: - Meal planning made easy and why breakfast is so important - Creative ways to squeeze exercise into your busy day - Why drinking water is so important and how to hit your daily hydration goal - Importance of sleep and how to improve your
New Year, New You Mini Challenge Day 1: Water
Is recommitting to health one of your goals for 2020? Then join this FREE 5 day mini challenge! You'll get healthy tips that are easy to implement and it'll kickstart your health journey for 2020!! Each day we'll cover a topic to give you tips, tricks, and teach you why it's so important! Topics include: - Meal planning made easy and why breakfast is so important - Creative ways to squeeze exercise into your busy day - Why drinking water is so important and how to hit your daily hydration goal - Importance of sleep and how to improve
2020 Goal Planning 101
What’s your New Year’s resolution? If you’re ready to plan out your goals for 2020, this mini webinar will teach you how to set your goals and how to work towards achieving them!!
Gratitude is Simple
Gratitude is as simple as taking a moment to think about the things you appreciate in life!
Healthy Cajun Jambalaya Recipe
Happy Fat Tuesday! Satisfy your craving for a Fat Tuesday favorite! Ingredients: 1 pound shrimp (medium sized, peeled and deveined 1 pound raw chicken/turkey sausage 1 cup brown rice 2 cup chicken broth 1 large onion 1 red bell pepper 1 yellow bell pepper 1 green bell pepper 2 cups celery 2 cups chopped tomatoes (or 1 can diced tomatoes in a pinch) 1 can tomato sauce 6-10 cloves of garlic 2 tablespoons avocado or refined coconut oil 2 tablespoons no sodium creole seasoning 3-5 bay leaves 1 tablespoon paprika 1/2 teaspoon salt 1/2 tablespoon pepper 1/2 tablespoon dried oregano
Happy 303 Day!
Happy 303 Day! Today is a day to celebrate Colorado! Here are some self care tips of fun things to do in Colorado: 1. Hike Red Rocks or Garden of the Gods 2. Drive up the flatirons in Boulder to lookout point and enjoy the beautiful view! 3. Check out Boulder Museum of Contemporary Art, Denver Museum of Nature & Science, or the Denver Art Museum 4. Check out the newest exhibit at the Denver Botanic Gardens 5. Visit Rocky Mountain National Park and eat lunch in Estes Park 6. Hike your favorite local trail 7. Try rock climbing at
Healthy Meatloaf Recipe
I'm really good at finding a way to put a healthy spin on comfort foods!! My favorite comfort food is meatloaf, and I've found a way to make it extra healthy! By substituting ground turkey for some of the beef to reduce the amount of fat, using oatmeal instead of bread to improve the amount of fiber, and using spicy tomato juice instead of ketchup to reduce the amount of sugar! (Serves 4) Ingredients: 1/2 pound ground beef (96/4 or 90/10) 1 pound ground turkey 1 1/4 cup spicy tomato juice (or regular tomato juice and add 1-2 tbsp hot
Peanut butter Chocolate Banana Protein Pancakes
It’s important to fuel up with the right nutrition before and after a workout. Try this delicious peanut butter chocolate banana protein pancake recipe for a great way to start your day! Ingredients: 1 cup instant oats 1 ripe banana 3 eggs 4 teaspoons baking powder 1/8 teaspoon salt 1 teaspoon cinnamon 2 tablespoons peanut butter or 3 - 4 tablespoons PB fit protein powder 1/4 cup chocolate protein powder 2 tablespoons dutch cocoa 2 tablespoons flax seed meal or almond flour 1 tablespoon coconut oil or butter Instructions: Blend all ingredients (except coconut oil / butter) until smooth. Heat
Turkey Avocado Grilled Cheese
Many different surveys have reported that grilled cheese is in the top 10 most common comfort foods in the US. Here's a healthy twist on this classic comfort food - Turkey Avocado Grilled Cheese!! Ingredients: 2 slices ezekiel bread 3 ultra thin slices of cheddar cheese 5 oz sliced turkey 1/2 avocado 3 slices on tomato 2-3 pats butter Instructions: Butter both sides of the bread and put 1 piece of the bread into the frying pan (before turning the heat on) to assemble sandwich. On one side of the bread, put down 1 slice of cheese, then half of
Tips for Mindful Eating
Mindful eating is key to starting healthy eating habits! It helps you focus your attention on your food and the experience of eating, and being more present while you eat will add more joy to your life. Here are some tips on mindful eating: Eat slowly, this will allow your stomach to signal your brain that it’s full Savor each bite, really enjoy the smells, tastes, textures, and sight of your food Chew thoroughly, chewing your food 25+ times allows you to absorb more nutrients Sit down to eat at a table, do not eat at a desk or on
Rosemary Garlic Mashed Potatoes & Cauliflower
Ingredients: 2 lb yellow potatoes 1 large head cauliflower (about 4-5 cups) 2 cups chicken broth 2 sprigs rosemary 4+ cloves garlic 3/4 cup whole or 2% milk 1/2 teaspoon salt Pepper to taste Gravy Ingredients: 1 large onion 8 oz button mushrooms 1/2 cup chopped parsley 2 cups broth (chicken, beef, or vegetable) 1/4 cup cornstarch 1 teaspoon white pepper Instructions: Wash and peel the potatoes. Cut into 1 inch pieces. Cut the cauliflower into small florets. Place cauliflower, potatoes, chicken broth, rosemary, and salt into large pot with 2 cups water. Bring to a boil and let cook
Optimize Your Post Workout Recovery
Working out is great, but it uses a lot of your energy. In order to have optimum post workout recovery, you should eat the following foods 15 - 30 minutes after your workout: WATER Banana Dark chocolate (70%+ cacao) Greek yogurt or cottage cheese Eggs Tuna or salmon Quinoa Sweet potatoes Lean protein
Pork Fat is Healthy!
A recent research study analyzed and ranked 1,000 foods for nutritional content to rank the top health foods. Surprisingly, PORK FAT RANKED #8 HEALTHIEST FOOD, right after swiss chard and before beet greens!!! This is full of heart healthy fats, vitamins, and minerals!
Dark Chocolate Curbs Hunger Cravings
DARK CHOCOLATE CAN ACTUALLY HELP YOU LOSE WEIGHT!! Research studies have shown that people who smelled and ate unsweetened cacao nibs satisfied hunger cravings in a healthy, nutritious way and were able to prevent overeating.
Dark Chocolate Can Help Build Muscle
Did you know that eating dark chocolate can help you build muscle? Dark chocolate has antioxidants called flavanols that help improve athletic performance and reduce the risk of stroke, cancer, diabetes. Studies have shown that flavanols: Enhances blood circulation and lowers blood pressure, which improve athletic performance and muscle endurance. Reduces the enzymes that break down nitric oxide, which improves production of cell that rebuild muscles after intense workouts and improves recovery. Reduces glucose resistance, which improves glucose going into muscles cells and therefore improves muscle cell growth. Appetite suppressant, flavanols stimulate ghrelin which inhibits hunger. Indirectly enhances testosterone production,
No Bake Chocolate Peanut Butter Energy Bars
Ingredients: 2 cups peanut butter 3 cups rolled instant oats ½ cup unsweetened cocoa powder ½ cup coconut oil 1 tbsp instant espresso powder (optional) ½ tsp salt ¼ cup honey ½ cup cacao nibs (optional) Instructions: Place peanut butter, honey, coconut oil, espresso powder, cocoa powder, and salt in a pot over medium low heat until melted and smooth. Put oats in large bowl and add peanut butter mixture. Stir until evenly combined. Line 9” x 13” pan with parchment paper. Add mixture to pan and refrigerate for 2 hours or until firm. Cut into approx. 24 bars and
Dark Chocolate Meditation
https://www.youtube.com/watch?v=TgQekvvaB0o&fbclid=IwAR0lpYcJuJMbZH-KG3q5VJ8rdcyDuSjYp-mm5DGSxYNEcYwq8DbeIQijWiw Both dark chocolate and meditation improve your heart health and mental health! So why not combine them and get double the benefits!?!?! Grab a piece of dark chocolate and give this chocolate meditation a try!!
Dark Chocolate Is Good for Your Health!
Besides being delicious, here are some reasons why you should eat dark chocolate: Nutrition: packed with antioxidants, magnesium, calcium, iron, copper, and chromium. Mood boosting: the polyphenols in chocolate physiologically boosts your mood Improved digestion: fiber and polyphenols in chocolate improve gut health by promoting good gut bacteria Heart healthy: chocolate reduces cholesterol
Personalized Meal Planning
https://youbeyoucoach.com/personalized-meal-planning/ DO YOU KNOW WHAT YOU'RE EATING FOR DINNER TONIGHT? Stop stressing over what to eat and spending too much money eating out! If you want delicious, health meals but don't have time to plan them, you're in luck! Try a PERSONALIZED MEAL PLAN!!! For one low price you get: - weekly meal plans (breakfast, lunch, dinner, and snacks) - DELICIOUS recipes with easy-to-follow instructions - weekly grocery lists and - schedule for weekly meal prep that makes your daily meals SUPER EASY All of this customized for your personal dietary preferences / restrictions!!! Packages of 1 - 3 months
Heart Health Benefits of Salmon & Garlic
In honor of February, let's talk about HEART HEALTH! Salmon and garlic are both delicious and great for your health!! Salmon is filled with tons of omega-3 fatty acids! Studies have shown that eating salmon 2-3 times per week can reduce risk of heart disease by reducing cholesterol, fasting blood sugar, and blood pressure. Garlic is awesome and has multiple therapeutic effects including reducing LDL cholesterol (the bad kind) and reducing blood pressure. Try the delicious, heart healthy, garlic lemon salmon recipe!
How to Eat for Your Heart
Diet plays a major role in heart health! Thankfully, eating a well balanced diet can help you prevent cardiovascular diseases. Eat these foods to maximize your heart health: Leafy green vegetables Berries Avocados Fish Beans Dark chocolate Tomatoes Garlic Olive oil Hemp seeds, flax seeds, chia seeds, pumpkin seeds, sunflower seeds, Almonds & walnuts Whole grains Green tea
Keep Your Heart Healthy with Exercise
Exercise is great for you heart health! Regular exercise lower blood pressure, strengthens muscles, lowers stress, reduces inflammation, and helps control weight. Exercise can also stop of slow the development of diabetes and can even help people quit smoking! For the best heart health, doctors recommend 30 minutes of exercise 5 days per week. Here’s a great workout that you can do in your living room!
Happy Chinese New Year!
Happy Chinese New Year! To celebrate, put on your favorite red shirt and try this delicious, healthy moo goo gai pan recipe!
Mindfulness Meditation for Beginners
While you read this, take a couple minutes to center yourself by focusing on your breath. Follow these steps below now, and every time you want to meditate. 1) Put your phone on silent or airplane mode. 2) Set a meditation timer with a nice alarm tone. That way you’re not tempted to look at a clock and you won’t need to worry about spending too much time meditating. You want to come out of meditation slowly, so don’t be in a hurry to open your eyes. Take a few moments to remain present in the stillness you’ve created. When
How to Prevent Heart Disease
Heart disease is a leading cause of death in the US. But thankfully, there are many different ways to reduce your risk of heart disease! Here are some tips so you can live a long and healthy life: Get enough sleep – people who are chronically sleep deprived are more like to have high blood pressure and heart attacks Manage your stress – meditation and deep breathing techniques help effectively manage stress Regular exercise – exercising for 15-30 minutes 4-5 times per week reduces your risk of heart disease Eating a healthy diet – Plenty of vegetables and fruits, 1
Rosemary, Chicken, Bacon, Avocado Salad
Bacon makes everything taste better, especially salad! (Serves 2) Ingredients: 4 slices thick-cut bacon 1/2 pound boneless, skinless chicken breasts salt and pepper 2 tablespoons minced fresh rosemary 1/2 teaspoon garlic powder 1/2 teaspoon onion powder 1/2 teaspoon paprika 6 cups spring greens or power greens 1 package bean sprouts 1 cup cherry tomatoes, halved 1 large avocado, thinly sliced rosemary vinaigrette: 1-2 tablespoons dijon mustard 1/4 cup olive oil 1/4 cup red wine vinegar 1 teaspoon minced fresh rosemary salt and pepper Instructions: Preheat oven to 400 degrees. Line a rimmed baking sheet with parchment paper (ensuring that there
Smokey Cauliflower Bacon Hash
Everyone knows that bacon is the best food ever! Here is a delicious, healthy recipe for smokey cauliflower bacon hash that can be eaten for breakfast, lunch or dinner! (Serves 4) Ingredients: 1 large shallot 2 tbsp olive oil 2 - 4 cloves of garlic 8 pieces of bacon 1 - 2 zucchini 1 - 2 lb mushrooms (shiitake, portobello, or white) 2 cup frozen riced cauliflower or fresh chopped cauliflower 8 eggs 2 tbsp Parmesan cheese 2 tbsp chicken broth 1 - 2 tsp black pepper 1 tsp salt 1 tsp paprika 1 tsp Italian seasoning 1 tsp cumin
Garlic Lemon Salmon Recipe
(Serves 4) Ingredients: 1.5 lb salmon (four 6 oz filets) 1-2 tbsp chopped garlic 1-2 lemons ¼ cup olive oil 1 tbsp lemon pepper 1 tsp sea salt Instructions: Zest and juice lemon. Combine 3 tbsp olive oil, chopped garlic, lemon pepper, sea salt, and lemon zest in a gallon bag. Add salmon filets and marinate for 2 hours. Heat up grill or large skillet on medium high heat. Brush lightly with 1 tbsp olive oil. Place salmon on grill or in skillet. For grill, cook 5-8 minutes per side. For skillet, cook 10-14 minutes per inch of thickness or
Moo Goo Gai Pan Recipe
(Serves 2) Ingredients: 1 lb chicken, chopped into bite size pieces 6 cloves garlic 3 tbsp coconut oil 1 lb button mushrooms, quartered 1.5 cup snow peas 1/4 cup bamboo shoots, drained 1/4 cup water chestnuts, drained ½ tbsp coconut flour mixed with 2 tbsp water 2 tsp white pepper Marinade ingredients: 2 tbsp soy sauce 1 tbsp rice wine vinegar 2 tsp coconut flour Sauce Ingredients: ½ cup chicken stock 1 tbsp soy sauce 1 tbsp rice wine vinegar 1 tsp sesame oil Instructions: Combine all marinade ingredients and chopped chicken in a large bowl and let sit for
Something Special from the Heart
https://youbeyoucoach.com/cooking-lessons/ Nothing is more special on Valentine's day than something made from your heart !!! If you want to make a special meal for your Valentine, but don't know how to cook... YOU'RE IN LUCK!! There is still plenty of time to schedule an in-home cooking lesson with an amazing chef!! I'll give you a variety of DELICIOUS recipes to choose from that will dazzle your sweetheart's taste buds and create a list of groceries and equipment needed. Then I'll come to your house and help you through a trial run of the recipes! I'll handle all the stressful stuff and
Delicious Healthy Superbowl Snacks
The Super Bowl is this weekend! Which means there will be lots of parties and food! To keep your healthy eating on track, make some delicious, healthy finger foods to bring to the party! Check out these blog posts for some amazing recipes! Cauliflower Pizza Bites Spinach Artichoke Dip Spicy Popcorn Fruit Skewers with Yogurt Dip
The Power of Pilates
Believe it or not, Pilates was invented by a man, Joseph Pilates, as an exercise for men. It's only been recent years that this exercise is dominated by women. The benefits of Pilates are incredible: improved posture, increased energy, muscle building and toning, increased flexibility, weight loss, improved mind-body connection, and strengthens many other muscle groups in addition to strengthening your back and abs. The purpose of Pilates is to maintain awareness of breath and alignment of the spine while doing deep abdominal and torso strengthening exercises. It's challenging workout yet so gentle that it is the number one type
Strengthen Your Core with Pilates
https://www.pilatesanytime.com/Pilates-Exercises Pilates is the BEST exercise to strengthen your core!!! Many strength training exercises are actually Pilates moves because Pilates is so excellent at building strength! If you want kick ass abs, you need to do Pilates 1-2+ times per week! You don't need to go to the gym, you can do this at home! Check out this site for demonstrations of the proper way to do all the Pilates moves. Pick out the ones that seem the easiest to you and start there! Image from samisthitih.wordpress.com
Abs Are Made in the Kitchen
There is an 80/20 rule to getting results: 80% is nutrition, 20% is exercise. To maximize your muscle building and fat burning, eat more of these foods: 1) Lean protein: 35% to 40% of your daily food intake should be protein, so eat more chicken, fish, lean beef, pork and eggs 2) Healthy fats: 35% of your daily food intake should be healthy fats, so focus on including more avocado, tree nuts & peanuts, and seeds 3) Plain full fat greek yogurt: an excellent source of lean protein and healthy fat that is rich in calcium 4) Berries: packed full
The Power of Gratitude
Consciously thinking about what you are grateful for improves your physical and mental health. Thinking about the many blessings in your life is a healing process and there's no better place to do this than your yoga mat. Yoga makes you slow down and focus on the here and now. It naturally brings to focus the little things to be grateful for, like your breath and your body. Try out these yoga practices that cultivate gratitude
Ditching the Worry with Yoga
Yoga is fun! However, if you're new to yoga it's easy to be stuck in your head and think too much about what you're doing. Remember that yoga is a practice, so don't expect to be perfect. Just be in tune with your body. To get the most out of yoga, ditch the worry and really focus on being present.
Get Healthy In Only 15 Minutes A Day
DID YOU KNOW THAT YOU CAN GET HEALTHY IN ONLY 15 MINUTES PER DAY WHILE STILL EATING TACOS AND PIZZA!?!?!?!?! If you're ready for a NEW YOU this NEW YEAR, it's time to get a health coach on your side!! I make the process of getting healthy easy, fun, and delicious!! There are still a few spots available for challenges launching on FEBRUARY 6TH AND 13TH!!!
Healthy Spinach Artichoke Dip
Ingredients: 12 oz frozen spinach 1 can cannelloni beans 2 tbsp olive oil 14 oz can of artichoke hearts 4 oz full fat cream cheese 1/2 cup grated Parmesan cheese 1 – 2 tbsp hot sauce 2 tbsp chopped garlic 1 tbsp onion powder 1 tsp black pepper 1/2 tsp salt 1 lb celery, chopped into sticks 1 lb baby carrots Instructions: Cook spinach based on package instructions, then drain and add to large bowl. Preheat oven to 375 degrees. Blend cannellini beans and olive oil until smooth. Add to bowl with drained spinach. Chop artichoke hearts and add to
Fruit Skewers with Yogurt Dip
Ingredients: 12 skewers 12 strawberries 3 kiwis 24 raspberries 36 blueberries 3 cuties 2 cups plain greek yogurt 2 tbsp honey 1/2 tsp cinnamon 1 tsp vanilla extract Instructions: Mix honey, yogurt, vanilla and cinnamon until uniform. Put fruit on skewers and serve.
Cauliflower Pizza Bites
Ingredients: 6 cups grated cauliflower 6 eggs 2 tbsp olive oil 3 tbsp Italian seasoning 1 tbsp onion powder 1 tbsp garlic powder 1 tbsp red pepper flakes (optional) 1/2 cup Parmesan cheese 6 oz pepperoni, sausage, beef, bacon or ham 1 bell pepper 1/2 onion 6 oz mushrooms Marinara sauce Instructions: Preheat oven to 400 degrees. Chop meat into small pieces. Chop bell pepper, onion, and mushrooms into fine dice. Combine grated cauliflower, eggs, oil, and spices in a large bowl. Add meat and 2 cups toppings to the bowl and mix well. Be sure not to add too
Spicy Popcorn
Ingredients: 1/2 cup popcorn 2 tbsp olive oil 1 tbsp chili oil 3 tbsp butter 1/2 tsp garlic salt 1/2 tsp garlic powder 1/2 tsp paprika 1/2 tsp cayenne 1/4 tsp cumin Instructions: Put popcorn, olive oil, and chili oil in a large pot with lid (preferably clear) over medium heat. When the kernels start to pop, cover and shake the pot. Let the kernels pop for several minutes until the popping slows down. While the popcorn is popping, heat butter and spices in a small pot. When popcorn is popped, drizzle with butter & spice mixture.
Downward Dog with Actual Dogs
Doing yoga with animals is fun, adorable and makes you laugh!!! Plus you might even get to take home a new best friend! Check out some places in Denver area to do yoga with animals! Downward dog with actual dogs: puppyoga with lovable pups that need homes! Cat on mats: yoga with kitties that need to be adopted! Goat yoga: goats love to stand on stuff and they help build strength by climbing on you while doing yoga! My personal favorite: KANGAROO YOGA! What an exotic way to get your workout in! (Thanks to Pilates PTA for the awesome photo!)
How to Avoid Yoga Injuries
https://greatist.com/fitness/common-yoga-injuries-prevention-treatment Yoga is excellent for your body! But like any other type of exercise, you risk injury if you don't have the right form. The most common yoga injury is hyper extending your knee. Read this excellent article about the most common yoga injuries, how you can prevent them and the steps to building a strong yoga practice!
Yoga Meditation – A Guide for Beginners
https://www.youtube.com/watch?v=v7AYKMP6rOE Yoga is a great exercise and an awesome way to practice mindfulness!! You should do yoga for at least 30-60 minutes per week! Yoga helps you build muscle strength, increases flexibility, improves blood flow, decreases blood pressure, improves posture, concentration and energy, decreases stress and anxiety. Taking to a yoga class is a great way to exercise, get hands on guidance, make friends and build community! If you're new to yoga, check out this 20 minute yoga routine you can do at home!
Banana Berry Collagen Smoothie
Collagen protein is an easy, delicious way to improve your health and vitality! Collagen is nothing new, but recent studies have shown how incredible it is at supporting your body! Eating collagen protein eases joint pain, improves digestive health, reverses skin aging, reduces cellulite, builds muscles and burns fat! Sounds like magic, right?!?! Go get some collagen protein and give this delicious smoothie a try! Banana Berry Collagen Smoothie 1/2 small banana 1 cup berries (mixed or pick your favorite) 1 big handful spinach or power greens 2 scoops collagen protein ~20 gram (vanilla or unflavored) 1 cup pea milk
Fighting Muscle Soreness After A Good Workout
A good workout will make your muscles sore! Here are some tips to fight soreness. Day of workout: Drink lots of water! Staying hydrated helps circulate lactic acid out of your muscles and prevent soreness. Heat your muscles later in the day via hot shower, sauna, heat pad or blanket. Heat helps promote blood flow to muscles, which promotes healing and repair. Eat pineapple or ginger or drink tart cherry juice. These have anti-inflammatory properties that help improve post workout recovery. Day after workout: Use sore muscles. Light exercise or stretching of sore muscles helps reduce soreness. Foam roll or
JANUARY IS FOR TRANSFORMATION!
If you're having trouble bringing your resolutions come to life, getting a health coach on your side will make all the difference! I make things fun, easy, and delicious! For more information on how to transform your life checkout my website.
A Strong Mindset for Strength Training
Mindfulness and strength training go hand in hand! Meditation through movement is easy, you just move mindfully and focus your attention on your body movements. Counting the repetitions in your lifts can be calming and meditative, similar to focusing on your breath. Try of these suggestions the next time you're lifting weights: - Focus on your breath. Pay attention to the air going in and coming out of your lungs. - Have a mantra. Create a mantra to say with each repetition or each inhale/exhale. You'd be shocked how much having a powerful mantra can boost your workout! Make your
Wine-ilates
Pilates and wine are two of my favorite things!!! I'm always looking for inspiration to combine my favorite things together so I can spend more time doing what I love! Give these Pilates moves a try: - plank - Pilates teaser (boat hold) - single leg bridge - side plank - roll like a ball - one leg circle - hundreds Check out this site for instructions on how to do some of these moves. image from: https://www.pinterest.com/pin/211598882463215029/
Protein is King!
Consuming enough protein is critical to living a healthy life and to building muscle. Protein is filled with amino acids, which is the building blocks of muscle. Muscles are repaired and rebuilt while you sleep, so consuming protein before bed improves muscle building and boosts your metabolism while you sleep as well as the following morning! Research has shown casein protein, found in milk products, digests slowly and is best for improving post workout muscle recovery. The best sources of casein protein are 1 cup of cottage cheese (27 grams protein), plain greek yogurt (20 grams protein), and casein protein
Snacks are Awesome!
SNACKS ARE AWESOME! Here's a few delicious, healthy, high protein snacks that are delicious! Turkey roll-up, Peanut butter no-bake energy balls, and Hummus & veggies! TURKEY ROLL-UPS: 3 pieces of turkey (or other deli meat) 2 oz cream cheese 1 piece pickle, cucumber or tomato 1 tsp no salt seasoning - Stack the slices of turkey and spread the cream cheese on the slice. Sprinkle with spices, place the vegetable on the edge and roll into a tube. Can substitute cream cheese for 1 slice of cheese. PEANUT BUTTER NO-BAKE ENERGY BALLS: 1 cup crunchy peanut butter 3/4 quick oats
A Successful Workout Mindset
The right mindset is the most critical element to making an exercise routine work for you! Here are some important steps to getting the right mindset: 1) Set Realistic Expectations: It's important to set a goal, but start very small. By making a large goal, you make it difficult to achieve. Instead of setting your goal to run a mile everyday, start with a goal to run 15 minutes 3 days per week. Once you hit your goal, increase it to slowly over time. 2) It doesn't matter what you do ... just do something! It doesn't matter what you
Stretching – The Most Important Thing to do Every Day
Stretching is extremely important for your body! It's critical before and after workouts: - Stretching before a workout helps prevent injury and gets your blood pumping. - Stretching after a workout helps reduce your heart rate and helps blood from pooling in your lower extremities. But did you know it is also SUPER important to stretch a little bit EVERYDAY!!! This keeps your muscles flexible, strong, and healthy! It also maintains mobility in your joints - if you don't stretch regularly, your muscles actually shorten, weaken, and tighten, which leads to a number of injuries! This is especially
Make January Transformative by Joining a 6 Week Wellness Challenge
https://youbeyoucoach.com/6-week-wellness-challenges/ January is a great month for reflection and transformation. The perfect time evaluate your goals and take action to make them happen! In the past years I've struggled making my new year's resolutions last. But I've figured out the secret of how to make them stick so I can reach my goals!!!! If you've been struggling to work on your new year's health resolutions or just want some guidance and hands on support to make the process EASY, FUN, and absolutely DELICIOUS join this 6 week challenge!
Roll of the Dice Workout
If you're having fun during your workout, you're more likely to do it! Some ideas for making workouts fun: crank up the tunes, workout with friends or your dog, get outside. But the best way to have fun during a workout is to switch it up and try new techniques and classes! If you're looking to integrate something new, give this dice rolling workout routine a try!
Timing Your Meals to Maximize Your Workout
https://www.healthline.com/health/food-nutrition/simple-carbohydrates-complex-carbohydrates Timing your meals around your workouts is important! If you eat too close to a workout, you could feel sick and not be able to perform your best during the workout. Pre-workout meals: 1-3 hours before workout - lots of lean protein - carbohydrates (simple and complex) - should not have fat, as this slows digestion Post-workout meals: 0-2 hours after workout - lots of lean protein - carbohydrates (simple and complex) - should not have fat, as this slows digestion Other meals: 4-5 hours before/after workout - protein (40% of meal) - complex carbohydrates (30% of meal) -
Easy HITT Workout for Beginners
https://www.youtube.com/watch?v=vBVP3lPAanA High intensity interval training (HIIT) workouts are extremely effective at burning fat and building muscle. Check out this easy, low impact HIIT workout!!
Healthy food doesn’t have to taste like “diet food.”
Healthy food doesn't have to taste like "diet food." This food is extremely healthy and DELICIOUS! 1 organic kale burger 1 Qrunch organic quinoa burger 3 eggs fried in coconut oil 2 tbsp cheese cheese 2 tbsp green salsa 3 tbsp red salsa
Post Workout Meal Ideas
Eating the right food after a workout is extremely important! You muscles burn through their energy storage and are broken down by working out. The right foods will not only rebuild the muscle energy stores and help with protein synthesis, but also enhance overall recovery. Here are some post-workout meal ideas: tuna salad sandwich on wheat bread grilled chicken with rice and roast vegetables fruit and cottage cheese or greek yogurt with crackers egg omelet with avocado toast salmon with broccoli and sweet potato hummus with vegetables and pita
Meditation Through Exercise
https://www.mindful.org/how-to-meditate-through-exercise/ Many people avoid meditation because they don't like to sit still. But mindfulness can be an active process that happens through movement! Meditation during exercise can increase your satisfaction from workouts. Read this article for more ideas about how to bring mindful meditation techniques into your workout!
10 Tools for Successful Home Workouts
You'll be much more successful with your home workouts if you have the right tools! Here's a list of the 10 best tools and habits to have successful workouts. 1) Planned & scheduled workout - Do your research to plan your workout! Watch youtube videos, get a workout DVD, or do research to find out workouts online. By planning and knowing more about your workout techniques, you'll prevent injury. Scheduling your workouts is key to making sure you actually do them! 2) Warm up and cool down routines - these are critical for preparing your muscles for exercise or working blood
Start 2019 Off Right
https://youbeyoucoach.com/6-week-wellness-challenges/ Having trouble getting motivated to do your new year's health resolutions? Want to eat healthy but don't know where to start? Want to exercise but can't find the time? Then join my 6 week wellness challenge! You'll learn about the best foods to eat, which exercises are the most effective, and how to improve your overall life and health! Plus tons of delicious recipes and hands on support to help you reach your goals! My challenge is easy, quick, fun, delicious! Spots are filling up fast, so sign up for your start date and learn more about the wellness
Workout Routines for Your Favorite TV Shows
https://thebuffgeek.blogspot.com/ Love watching tv but hate feeling lazy while you sit and binge watch your favorite shows? Some brilliant women created 74 different workouts to do while you watch your favorite TV shows! Search for your favorite show's workout on the Buff Geek's blog.
Strength Training Exercises You Can Do at Home
https://www.moneycrashers.com/strength-training-exercises-women/ Want to do strength training at home, but don't have weights? No problem! Here are some creative ideas of how to improvise. - Grocery bag or gym bag filled with cans - Jugs of water - Dutch oven filled with cans - Holding your pet or child - Bags of potatoes or pet food - Toolbag - Tools (like 5 pound sledge hammer) - Heavy books - Landscaping rocks For more ideas of which exercises to do with these weights, check out this link!
Quick Home Workout for the New Year!
https://www.self.com/gallery/20-minute-no-equipment-total-body-workout Now that you've recovered from yesterday's hangover, start your new year's off with a great workout! Get your blood pumping with this 20 minute no-equipment home workout.
Delicious Blueberry Coconut Parfait
Want a tasty treat that won't ruin your new year's resolutions?! Try this delicious blueberry coconut parfait! Blueberry Coconut Parfait - 1/2 cup quinoa - 1 cup coconut milk - 1-2 pints fresh blueberries (or any other kind of berry) - 4 tbsp unsweetened coconut flakes - 16 oz plain greek yogurt - 4 tbsp chia seeds - 1 tbsp vanilla extract Add the quinoa, chia seeds, vanilla extract, coconut flakes, and coconut milk to a pot and bring to a boil. Cover and reduce to a simmer for 15 minutes. Cool quinoa by putting it in a bowl in
HAPPY NEW YEAR!!!
HAPPY NEW YEAR!!! Sending you wishes for health, happiness, peace and prosperity in 2019! Cheers! 🥂🎉 🥂🎉🥂🎉🥂🎉🥂🎉🥂🎉🥂
Cran-Orange Celebration Cocktail
New Year's Eve is right around the corner! Here's a low calorie drink recipe to toast with that will tickle your taste buds! Cran-Orange Celebration (Vodka & Champagne) Cocktail 2 cups fresh cranberries, plus more for garnish 1 cup 100% orange juice 3/4 cup water 8 oz vodka 1 bottle champagne club soda Combine cranberries, water, and orange juice in a saucepan over low heat. Bring to a gentle simmer and cook until cranberries have softened completely and liquid is bright red, approx 10 minutes. Remove from heat and strain mixture through a sieve into a glass cup or pitcher.
Meowy Catmas!
Twas the night before Catmas When all through the house Not a kitten was stiffing Nor chasing a mouse.
Holiday Mindfulness Tips
The holidays are full of joy but they can also be stressful. Here are some techniques to help make your holiday more joyful! 1) Take a walk. Pay close attention to the sounds, sights and smells. Really appreciate the scenery around you. Walking is an excellent way to decrease stress and boost your mood! 2) Take 3-5 minutes to meditate. Meditation is a great way to center yourself. It's easy - simply find a quiet place to sit for a few minutes. Focus on your breathing, deep calming breaths that fill your lungs. If your mind wanders (which is natural),
Healthy Hacks for your Holiday Meal!
Check out this live video for healthy hacks for big holiday meal!
More Hacks for Healthy Holidays!
Check out this live video for more healthy hacks for the holidays!
Healthy Hacks for Holiday Parties!
Check out this live video for some healthy hacks for holiday parties!
A 12-Minute Outdoor HIIT Workout You Can Do Anywhere
https://www.self.com/gallery/outdoor-hiit-workout The holidays are busy and stressful, so it can be tough to find time to hit the gym. Instead of skipping it, try this quick and effective 12 minute HIIT workout you can do anywhere!
Healthy Life Hacks: How to level up IRL
https://www.youtube.com/watch?v=fXMnR0XwG8E Feeling fat and sassy after Thanksgiving? Want lose the fat but keep the sass? If you were more stuffed than the turkey yesterday, you should join my 6 Week Wellness Challenge! Get a jumpstart on your 2019 resolutions to start the new year off right! Check out this 15 minute webinar to learn more!
7 HIIT Workouts Perfect for the Holidays (Equipment-Free!)
https://www.12minuteathlete.com/holiday-hiit-workouts/ Holidays can be super busy, which causes stress on our bodies which leads to the release of cortisol that promotes fat storage. That combined with the holiday treats is the reason why the average American gains 8-15 pounds during the holiday season! Don't be in that statistic! Check out these short (12-16 minute) workouts that will burn off those extra holiday calories!
A Healthy Alternative to Pasta
Spagetti squash is so delicious, you'll never miss the pasta! Here's the recipe for this edible masterpiece! Spagetti Squash Bolognese (2 servings): - 1 spagetti squash - 1 lb ground turkey - 1 lb mushrooms - 1/2 white/yellow onion - 1/2 lb spinach (small box) - 1 jar marinara sauce (I like organic Clasico) - olive oil - 3 tablespoons Italian seasoning/basil - 2 tablespoons chopped garlic - couple tablespoons parmesan cheese * Preheat oven to 400 degrees. Wash squash, cut off the top & bottom of squash. Cut in half from top to bottom and scrape out seeds. Rub
Mindfulness & Gratitude
https://www.mindfulnessmuse.com/mindfulness-exercises/mindfulness-gratitude Want to feel more alive and enthusiastic? Hoping to ditch anger and resentment to enter the new year emotionally lighter? Check out this awesome step by step guide to a quick mindfulness exercise that'll help you achieve these goals!
Self-Reflection is Good for the Soul
https://positivepsychologyprogram.com/introspection-self-reflection/ Self reflection is essential for personal growth! Check out these articles for some ideas of some questions to journal about!
Bacon-Wrapped Squash Bites
https://www.chowhound.com/recipes/bacon-wrapped-squash-bites-27760 Craving something sweet and savory that's still healthy? Don't know what to bring to your next holiday potluck? Then give these bacon wrapped squash squares a try!
Balance Exercises to Get You Winter Sports Ready
http://dailyburn.com/life/fitness/balance-exercises-winter-sports-skiing/ Ski season is upon us! Good core strength is key to balance and stability. And of course leg muscles and glutes to keep you on your feet. Get your body in shape to hit the slopes with this exercise routine!
7 Scientifically Proven Benefits of Gratitude
https://www-psychologytoday-com.cdn.ampproject.org/v/s/www.psychologytoday.com/us/blog/what-mentally-strong-people-dont-do/201504/7-scientifically-proven-benefits-gratitude?amp&usqp=mq331AQHCAFYAYABAQ%3D%3D&_js_v=0.1&fbclid=IwAR2C_YMisVrYjUS5XU5KJokosnOPRRmlv9t7uOZArw2ZRfAiD50ip-eg-EQ#aoh=15439046608359&_ct=1543904682378&referrer=https%3A%2F%2Fwww.google.com&_tf=From%20%251%24s&share=https%3A%2F%2Fwww.psychologytoday.com%2Fus%2Fblog%2Fwhat-mentally-strong-people-dont-do%2F201504%2F7-scientifically-proven-benefits-gratitude Gratitude is the single most important thing you can do for your mental and physical health! An attitude of gratitude will improve the quality (and the sometimes even the quantity) of your life! Start focusing on appreciation and gratitude today!
What’s Really in a Jar of Nutella
https://truththeory.com/2017/01/20/new-image-reveals-really-goes-jar-nutella/ Sadly many delicious "health foods" are terrible for you! Check out what's in Nutella!
45 Simple Self-Care Practices for a Healthy Mind, Body, and Soul
https://tinybuddha.com/blog/45-simple-self-care-practices-for-a-healthy-mind-body-and-soul/ The holidays tend to throw off our typical rhythms. Spend some time today taking care of yourself to start the week off right!
The 15-Minute Full-Body HIIT Workout to Burn Fat
www.muscleandfitness.com/training/workout-routines/15-minute-full-body-hiit-workout-burn-fat Hoping to burn off some of that turkey weight from yesterday? Then check out this 15 minute HIIT workout!
Heath-full Holiday Tips
The holidays are filled with great things- gratitude, family, food, and time relaxing and connecting with those you love. But for many people, the holidays are also filled with stress and anxiety, depression, overeating and feeling overly gluttonous. Here are some tips to help you navigate the holidays: - Eat a large breakfast with lots of protein and fat! Be sure to completely avoid carbs and sugar as these will put you on a blood sugar rollercoaster. Having a good base to start the day off will kickstart your metabolism and keep you from being starving by the time food
Delicious Pumpkin Spice Muffins (Gluten-Free & Tree-Nut Free)
Delicious gluten free, tree nut free PUMPKIN SPICE MUFFINS! (makes 12 muffins) 1.75 C gluten free flour (Cup for Cup is my fav) 1 C brown sugar 1 tsp baking soda 0.5 tsp salt 1 tsp nutmeg 1 tsp ground clove 4 tsp cinnamon 2 eggs 1 can pumpkin 0.5 C coconut oil 2 tsp vanilla Preheat oven to 375. Combine dry ingredients (flour, sugar, salt baking soda, spices) in a medium sized bowl. Mix wet ingredients (eggs, pumpkin, coconut oil, vanilla) in large bowl until blended. Gradually stir is the dry ingredients until mixed (don't over beat if using
HIIT Cardio Workout
https://www.self.com/story/a-sweaty-24-minute-cardio-workout-you-can-do-in-your-living-room Here's an excellent HIIT routine to try out!
