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Carrot vs. stick
Which motivates you more: Running toward something you want (a “carrot”) OR Running away from something you want to escape (a “stick”)?
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3 Post-Grocery-Shopping Hacks
Want to stop wasting food and start making the most out of your grocery hauls? If you find that your fruits, veggies, and herbs tend to go bad before you can use them…
9 pro-level grocery skills inside!
Confession time… Raise your hand if you’ve ever left your grocery list at home! (You can’t see me right now but my hand is up!)
5 Superfoods For Serious Results
I get asked a ton of questions about food… what to eat, when to eat, etc. Usually my answer is that you really can’t go wrong with whole “real” foods.
In praise of taking breaks!
Let’s talk about the most overlooked — and underappreciated! — productivity hack out there… Taking regular breaks during the day!
Looking for something special?
Your Power List
It turns out a simple to-do list is a POWERFUL science-backed tool in helping to get things done… and also in reducing stress.
When do you start your day?
What if instead of thinking of your day starting when you WAKE UP in the morning… You flipped it so that your day begins when you go to bed at night?
I didn’t feel like working out
You know those days when you finally leave work… and the LAST thing you want to do is hit the gym, cook dinner, and tackle your never-ending to-do list?
What you DON’T want can help you move closer to what you DO Want
You’ve heard (probably many times) how important it is to focus on what you WANT but it’s also important to acknowledge what you DON’T want because that can also be a huge motivator.
Put these heart healthy tips on repeat
10 simple ways to streamline what you eat to help keep your heart (and entire body!) healthy, fit, and strong
I wish someone taught me this sooner
Imagine how different your life would be if instead of asking yourself: “Can I do that?” …
Why you need to work backward
You’ve heard the saying, “Begin with the end in mind,” right?
The myth about “having it all”
The thing about “finding balance”? It’s not a one-and-done task.
By now, most people have already quit
I don’t know who needs to hear this, but if you’re struggling with your New Year’s goals right now… DO NOT GIVE UP!
What’s YOUR version of 100%?
What if you woke up tomorrow and decided to give the day your VERY BEST?
3 lists to make…
Happy New Year! A lot of us nowadays are doing something that doesn’t do us (or the world!) any favors: We play small.
Something to look forward to…
Can you believe we’re just about to say goodbye to 2023? I started to write you an email about setting goals for the coming year. But then I thought it would be more exciting to go even BIGGER — and set a THEME for 2024.
You can’t get this in a store (best gift ever)
I have a serious question for you today: What are you getting YOURSELF this year? (Hint: it doesn’t have to be anything you have to buy!)
Is your “comfort zone” really that comfortable? 🤯
The other day I ran into a former client and he told me a story I immediately knew had to share with you. I hope it inspires you to start thinking more seriously about the BIG things on your bucket list!
BONUS: 2 quick “do-anywhere” workouts
Something happens when you miss a scheduled workout… Once that door gets opened, all your hard-won motivation can slip outside. And next thing you know, you’re skipping future workouts, too.
“I just can’t get motivated”
Here’s something I hear a lot… “I just can’t get motivated.” Or another one… “I’m going to start working out again when I get my motivation up.” I get it… but I also know a secret that I **reallyreallyreally** want YOU to know, too.
15 ways to express gratitude (that aren’t journaling!)
Let’s talk about GRATITUDE. I put together a fun list of 15 ways you can express gratitude (and none of them include keeping a gratitude journal, although we love that idea, too!).
“Fancy” oatmeal recipe mix inside!
Normally I share healthy, quick, and easy recipes, and while this one is definitely HEALTHY and EASY — it does take a little prep time
Small victories = BIG wins
You know those moments when you feel like you’re up against a challenge SO big, it seems like there’s no way out? Maybe you feel like you have a lot of weight to lose, or maybe you’re up against a health concern that seems “impossible” to fix.
Overcoming your inner critic
Ready for a reframe that will totally change your ability to get through roadblocks? Your mindset and your thoughts are NOT the same thing.
Should you get rid of this?
A few weeks ago I sent you an email about the myth of balance. BUT… there’s one area where it most definitely is NOT a myth: In your nutrition.
You won’t believe I’m suggesting this…
We’re talking about BALANCE and I’ve got a little reminder for you ..If you have been going at it hard with your workouts, don’t forget to REST and RECOVER.
Perfect Plate Formula
I’ve got a “hack” to share with you today that could be a game changer in your journey to healthier eating. It’s NOT a new supplement, a superfood, or a fad diet. But it IS more effective – and healthier! – than all of those things.
Does this myth get in your way?
This month we are going to talk about balance – work/life balance, a balanced diet, etc. – but first, I want to dispel a HUGE MYTH.
Focus on this and magic starts to happen
I’m here with an important motivational message for you! There’s an old Japanese proverb … “Fall down seven times, get up eight.”
How to get a healthy glow
This month we’re taking a deep dive into some unexpected ways fitness can play a role in your health and wellness. Today I’ve got a hot topic for you… your skin!
This is your brain on exercise
I’ve got an awesome tip for you the next time you feel like you need to clear out some mental cobwebs and improve your focus… Get up and MOVE for just 20 minutes!!
This choice will change your life
Let’s talk about CHOICES. Specifically ONE choice – an exciting and potentially life-changing one. What if tomorrow morning, you woke up and chose to live as the most powerful version of yourself?
How to find time in your schedule
I have a GREAT TIP for you to help you streamline your schedule. It’s one of my “musts” when I feel like my to-do list is overflowing.
Change your thoughts, change your life
There’s ONE thing you can change that has a surprising impact on your health, mood, and pretty much everything you do! It isn’t a workout and it doesn’t involve overhauling your diet.
Is sugar sabotaging your health?
This sugar stat caught me by surprise… and I thought I already knew a LOT about sugar. 👉 Eating just 100 calories a day of sugar (which is about 25 grams of added sugars, or 6 teaspoons) is linked to 45 DIFFERENT negative health outcomes.
When you’re “bad” because you plan to be “good”
Let’s say you decide it’s time to finally (re)start a healthy lifestyle, so you pick a date to begin. You’ve got it all planned out: You’ll work out, eat better, drink more water, go to bed early, and do all the things.
Aging & your metabolism (action steps inside)
Ever heard of the “middle-aged spread”? It’s what can happen when you hit your 30s/40s and your metabolism starts to change. In a nutshell, your body starts to gain fat because of shifting hormones and the aging process.
What happens when you skip a workout
Within the first week, you lose endurance, and your heart rate may be higher when you’re active. You might find yourself huffing and puffing when you do your next cardio workout, and it’ll take a few workouts to get your cardio fitness back. Within the first couple weeks, you start to lose strength and your muscles start to shrink in size, which can lead to weight gain.
How many calories do you burn every day?
What if I told you there’s ONE number you need to pay attention to BEFORE you start counting calories, macros, or anything else? For many of us, this number is a complete mystery. But once you figure it out, it’s a complete game-changer.
7 Habits that Wreck Your Metabolism
There are probably a few things in your life that you’d like to slow down… But when it comes to your metabolism? Probably not.
Save this workout on your phone
I’ve got a double-duty workout that’ll get your heart pumping AND work nearly every muscle group in your body. You game? This workout is PERFECT for when you’re traveling or strapped for time, so save this on your phone and come back to it whenever you’re too busy for a full-blown gym session!
8 reasons to work out that AREN’T weight loss
A while ago I conducted a non-scientific (but still eye-opening!) poll. I asked a bunch of people who had a regular workout routine WHY they exercised.A lot of these people were in their 60s, 70s, and beyond, and most of them had been working out for decades.
5 ways to show your heart some love
Can I blow your mind for a second? Do you have a tennis ball nearby? Grab that tennis ball and give it a hard squeeze. That’s about the same amount of force your heart uses to pump blood through your body…
You start losing this at 30…
I probably don’t have to ask you if you’ve ever thought about “losing weight” or “burning fat” — but how often do you think about building muscle? Most people don’t give their muscles much thought until they go to pick up something heavy or put on a bathing suit.
8 Real-Life Habits to Become More Resilient
We’ve been talking a lot about resilience and taking personal responsibility for our health and fitness this month. Today, we’re going to get REAL on the mindset, habits, and actions you can take to become more resilient.
Let’s talk about the “S” word…
How many kinds of stress are you dealing with right now? (There are SIX major types of it.) Stress is like a double-edged sword for our health. In manageable doses, it can actually be good for you and boost your resilience.
The Truth about Willpower (it’s not what you think)
A lot of people ask me about willpower because they think they don’t have enough of it. Here’s what’s wild about that: it turns out, the fact that they think they don’t have enough willpower might be why they don’t have enough.
8 Ways to “Own it”
This month we’re focused on taking BIG ACTION toward our goals by doubling down on the one thing that will help you move the needle forward in a BIG WAY…
What people get wrong about “mental toughness”
There’s a trait that separates people who reach their goals from those who struggle. It’s not talent, luck, or genetics (although those things don’t hurt).
This lit a fire under me
The other day I was in the middle of a workout and listening to a podcast. A guest said something to the effect of: “Change is going to happen no matter what. It’s up to YOU to decide whether that change is progress.”
5 ways to get more veggies in your life
Here’s a fact: even if you love veggies, it can be hard to get the required amount (2 to 3 cups a day) and that’s a shame, because veggies are packed with vitamins, minerals, and plant compounds that your body needs to function at its very best.
Have you ever said this?
Here’s a trap almost everyone has fallen into at one point or another… Have you ever heard yourself say (maybe only to yourself) “When [insert anything you are waiting/hoping for] happens, I’ll start focusing more on my fitness/health”?
What stands between you and your goals?
This month we’re tackling a big topic: getting rid of what’s standing between you and your goals. This could be what you put in your body … what you focus on with your thoughts and beliefs … and anything else that’s cluttering up your fitness journey.
Is invisible fat hurting your health?
Today’s focus is a biggie because even though you can’t see it, it can have a major effect on your health… And that’s belly fat. There are two basic kinds of belly fat …