Around the holidays, many people gain 5-13 pounds. By January, the motivation to return to healthier choices is high. Use this momentum to hack your biorhythms with these suggestions.

​1. Eat satisfying foods to reduce cravings.
Some foods are more filling than others. You will notice that if you add protein and fiber to each meal, you will feel satiated and satisfied longer.  Protein turns on leptin, a hormone that makes you feel full. Plus, if you keep 4-6 hours between meals without snacking, your pancreas doesn't have to continuously make insulin, a hormone that helps store calories as fat. Ask me about my 30 Days to Healthy Living program.
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2. Build more muscle.
Lift enough weight with plenty of repetitions to begin feeling muscular fatigue. For men and women, that will turn on the hormone testosterone which builds muscle. Since muscles burn energy, more muscle means more weight loss. 2-3 sessions a week are best.

3. Always eat breakfast.
Bring your body out of its metabolic resting phase and jump start your metabolism with plant-based protein, healthy fats and a few veggies/fruit in the morning. If you are not hungry enough to eat,  make yourself a protein shake with vegan protein powder, veggies and low-glycemic fruit and drink your breakfast. Ask me for recipes. 

4. Get better zzz's
Levels of your weight loss hormone leptin (that makes you feel full) depend on 6-8 hours of sleep each night. If you don't get enough sleep, your leptin decreases and the next day your brain won't get the signal that you aren't really hungry.  With low leptin levels, we all want to overeat to get the energy that makes up for the lack of sleep. For many "busy" people this should be the number one thing they change. Make sleep your priority.

5. Breathe like a yogi
Yoga itself won't contribute to a calorie burn like running a race would, but it calms the parasympathetic nervous system. In a study, 27 cycles of single nostril breathing, repeated four times a day for a month, lead to resting metabolic oxygen consumption of up to 37%. Changing levels of stress-related, adrenal hormones through breathing techniques can significantly effect your weight loss. 

Most of all, practice self-care every day. Engage in an activity that lights your flame...a walk in the woods, painting, cooking, writing. It doesn't have to cost anything.

Whatever you do, enJOY doing it. Your attitude is what will make a difference. Smile for one minute uninterrupted and your brain will release  the feel-good hormone serotonin for you. 

​Feeling better already?

Inspired by www.powerofpositivity.com

January 1st. 
​Most people use an arbitrary date  as a “someday” when they’ll actually start pursuing their goals. But we all know the story: everyone starts out hot at the beginning of the year, gyms are crowded, salad bars empty and then by February 15th the dream is dead. Yep. Dead.
When people tell me this, I typically won’t say anything but just chuckle to myself because when someone says “next year” they just aren’t very serious about what they want. You probably have friends, too, that have the same  resolutions each year.
One of the things I’m grateful for this holiday season is having a proven tool for all my clients who are serious about changing their eating, building the best bodies of their life, nailing their food choices and as a result tapping into all the power and confidence that comes with it. They are becoming the best versions of themselves while others still wait for “someday”.
“Someday” isn’t on any calendar anywhere….
What sets our community apart? We’ve committed to our goals, we don’t make excuses, and when things get challenging we tackle the challenges to together. We don’t waste time on self-doubt, self-sabotage, or worry that we’re not enough or not capable. We don't shame or blame. We aim for progress, not perfection.
Because do you know what?
The X-factor in whether or not you’ll ultimately achieve your health goals has nothing to do with how physically talented you are or are not, it’s what you choose to believe is possible for yourself.
You set your own ceiling.
And be really careful when you do that.
I spoke with a man the other day who was probably 45 years old, but looked much older. Her was obese and joked about his "fat boy's heaven" food choices. He seriously said, “I live to eat, drink and listen to live music”.
Sad.
That’s just a limiting belief.
At the rate he is going, he is aiming straight for diabetes and all its associated health challenges. He already was out of breath just taking three steps up his front steps.
For every excuse you have for yourself, I can point out 5 people that shattered that very same obstacle that shut you down. The moral of the story: Stop making excuses for yourself and living in your perceived limitations. And actually go for what you want if you really want it. 
Do you want to he active, healthy, sexy, and free of pain?

Two, there’s no perfect time to start working on your dream. It’s just like traveling, there’s no perfect time to go, just go. And it always works out. If you are in a rut or in pain and you want to get out of it,  don’t wait until “next year” or “someday”. Get started now.
Then by “next year”, you’ll be in a completely different place while everybody else is still making the same old excuses and reasons “why not” and why they can’t and why they love food.
I love food, too. The kind of food that's actually good for me!

If you’re ready to get a jumpstart on your transformation, schedule a call and speak with me directly. 

(Be sure to bring something to write with to the call, we’re going to map out a custom plan of action for you to ensure you hit your goals. A dream without a plan is a plan to fail.)
But before you apply, know this is NOT for everyone. In fact, it’s NOT for most people.
I am looking only for people who are:
1. Willing to be 100% coachable and 100% committed to a huge change now.
2. Willing & Ready to Invest in Yourself Now (We are the best, if you are a price shopper we are NOT for you, if you’re looking for cheap or free...youtube is waiting)
3. Must have a positive outlook on life, be a great person, and *most important* willing to make a change.
Cool?
If you fit those criteria, schedule a call and let’s get you on the fast track to a world you’ve never seen.