Posts in Health & Fitness
Cortisol and Aging: Scientifically-Proven Methods to Improve Genetic Expression and Calm Stress

In this video, I discuss the science behind stress and its influence on the aging process and the best way of testing your true biological age! I also include the three best scientifically proven methods for combatting the effects of stress on the aging process. As a bonus, I provide free resources for you to help in each of these three areas: creating a social community, developing the proper mindset, and exercising appropriately.

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Stressed Out? 10+ Scientifically Proven Methods for Relieving Stress!

In this post, I discuss the reason why we are stressed more today than ever! I discuss the physiological reasons why women are especially susceptible to stress. The physiology of the stress response is broken down into phases and explained. I also discuss the scientifically-proven tried and true methods for stress relief and dealing with stress.

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What Women Must Know About Stress (And My Stroke Story)

In this post, I discuss the physiology behind the stress response and why it can be the primary factor that is preventing weight loss. I discuss the defining moment in my life when I thought I was having a stroke and how this led to the last 20 pounds coming off as well as the entire overhaul of my lifestyle!

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Quick & Healthy Meals: Snack Options

In today’s post, I’m going to share with you my quick and easy snack options. While I sometimes will stray from these options, these are my go-to’s most days when I want to keep things simple. If you are one for more complex lunch ideas, this may not be the post for you. If you struggle with what to eat and you want quick, healthy meals in a short amount of time but you aren’t sure where to start then you are not alone. When I surveyed friends, family, patients, folks asked me to share some quick meal ideas that help to improve health without complicated systems, ingredients, or recipes that are time-consuming. So, in an effort to help you out, I am creating a “what I eat in a day” series so that you can acquire new breakfast, lunch, snack and dinner ideas that are time efficient, effortless, whole-foods based, and easy to prepare.

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Quick & Healthy Meals: Lunch Options

Do you struggle with what to eat? Perhaps you want quick meal ideas and you are told it is possible to make a healthy meal in a short amount of time but you aren’t sure where to start. A common myth that we believe is that eating healthy is expensive, time-consuming and boring; however, I’m going to show you some rather budget-friendly, quick and tasty lunch ideas to keep you on track toward your health and fitness goals (whether it is to eat healthier or to lose a few LBs).

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Start Your Day Like the Top 1% Most Successful Influencers

In this post, I discuss the defining characteristic of the top 1% that I discovered in my research: the commitment to performing a beneficial morning ritual. In addition, I walk you through the four areas of personal growth that I define as the necessary components of an effective morning ritual: mental, emotional, physical and spiritual. I provide you with my real-life examples of how I accomplish this and provide ways for you to simplify the process so that anyone can achieve an inspiring morning ritual, if even for 10 minutes.


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Manipulate Your Nutrition for Faster Fat Loss

This post is part three of a tutorial for beginners and seasoned health fanatics who want to determine if their body is in fat burning mode or fat building mode. In the first post of this series we walked through the steps you will need to create your basic nutrition plan for better health, nutrition and physique (Beginner’s Guide to Better Nutrition). In the second post we identified the different hormone indicators and how to adjust our behaviors,  if they are not in balance, to help us remain in fat burning mode (Master Your Fat Burning Potential).  With our basic nutrition plan and our hormone indicators in mind, we can now manipulate our nutrition plan to maximize our fat loss efforts, even further. This is how you can build your customized diet and nutrition plan.

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Master Your Fat Burning Potential

This video post is part two of a series of three videos to help you get you started with your fat burning nutrition plan. This post will help you get started in recognizing and addressing the key hormone indicators that can help you stay on track toward burning fat. These indicators are the most common complaints I see in my practice that are associated with the inability to lose weight. In this post, we dig a bit deeper into each of these so that you can tailor your regimen, accordingly and improve your fat burning pathways.


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The Beginner's Guide to Better Nutrition (and Common Mistakes)

In this video, I walk you through the five steps you will need to get started with eating more healthful. The great thing is that you can customize this basic plan, whether you are low carb, vegetarian, paleo, keto, etc. In addition to explaining the steps, I provide you with detailed pdfs to walk you through every step to ensure your success. At the end, I explain the 8 most common mistakes people make when trying to make healthier food choices.

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Learn More About My book (And Why You Should STOP Dieting)!

In this post, I explain why the typical diet methods are not working and why cutting calories and exercising more is NOT the answer. I tell my story and share my struggles with losing 45 pounds and why it is important to me that you get clarity and learn efficiency when trying to make sense of all of the diet noise out there!

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Maximize Your Fat Burning & Minimize Your Exercise Efforts: A Tutorial

You may think that getting in shape requires too much effort or a good set of genes. While this may be strange for you, I’m here to tell you that you do not need to be a slave to the gym or to your genes to get in the best shape of your life! The problem is that people don’t know how to begin and feel overwhelmed with all of the information. For most people, the concern is that they do not have the time to workout; but, I’m here to tell you that only need 3-4 hours per week to get in prime shape. In this post, I show you just how easy it can be!

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The Best Steps for Breaking a Weight Loss Plateau (A Tutorial)

In this post, I am going to touch on some of the key steps to help you break through your weight loss plateau. You are aware that it is possible to lose weight without a trainer or an expensive gym membership but you just don’t know where to start. You may be intimidated by the process but I’m here to tell you that with the proper tools and guidance you CAN do this.

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