How to bounceback after the holidays

nutrition wellness Dec 30, 2019

Heyyyyy girl heyyyy. Have you been eating your way through the holiday season? One too many hangovers? I get it. Been there myself, so today I'm giving you my top strategies for bouncing back from a vacation, business trip, sickness or anything that throws you off your normal nutrition and fitness game.

Get read to slay the new year with these strategies to feel amazing and produce aesthetic results in your body!

Lemon water

Start your morning with a warm cup of water with half a fresh squeezed lemon and a pinch of Himalayan pink sea salt. This will reset your digestion, hydrate you and energize you!

Get moving

If it's been a few days (okay, a month) since a high-intensity workout, a quick 20 minute aerobic session in the morning will improve your mood, sleep and energy after traveling. (Do it before eating.)

I like doing a super-simple and easy interval workout of 1 minute walk, 1 minute run. My goal is simple: get my body moving, heart rate up and breathe some...

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How stress is sabotaging your weight loss

weightloss wellness Nov 26, 2019


A lot of times we can get overly focused on how much we are working out or how much food we are eating and neglect to see the holistic aspect to achieving our body comp goals.

Stress impacts your results.

How? Stress changes the hormonal balance of your body in a lot of ways. Chronic stress leads to issues - stubborn weight loss, belly fat and belly bloat.

When we are stressed our body releases more cortisol and adrenaline which disturbs our estrogen among other hormones. It alters our blood sugar, it shuts down our digestion. It affects our sleep.

If you have anxiety, you may have noticed you often have gut issues. This is because the parasympathetic nervous system runs your gut. Anxiety = sympathetic nervous stimulation = your gut is shut off.

You must focus on reducing stress to optimize your results. This is KEY.

Sources of stress in our modern world:

  • Being over-scheduled

  • ...
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How to lose weight by walking

fitness weightloss wellness Nov 26, 2019

You want to know the answer to this question right??

Here it is: You’re. Not. Walking. Enough.

What? Walking?

That’s right.

I remember when I used to think I could just slay the gym really hard 3x a week and get results. HA! (Let’s be honest, I wasn’t even doing that.)

Fast forward to me being my heaviest weight, sluggish in my body, hating how I fit into clothes and 20lbs heavier than I am now.

I was working a sedentary nursing job 3 days a week where I sat on my toosh for 12 hours a day. It was also really boring. My day was punctuated by trips to the break room and coffee shop - I’d arrive at 645am and eat my breakfast. By 10am I was bored and would go to the coffee shop to get an iced latte and muffin.

Lunch time came and I’d often eat a few pieces of pizza in the break room plus my lunch. Just cuz. Cuz I was bored!

Then afternoon dragged on forever until 7pm and our manager would bring around a candy basket like we were 5 year olds, doling...

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