Avoid Overeating | Three Ways to Avoid Overeating at Meals

Three Ways to Avoid Overeating at Meals

avoid overeatingSometimes those holiday feasts are just amazing and today we will share three ways to avoid overeating at meals.

And it’s not just the abundance of delicious food but also the people, the decorations, and the ambiance.

It is way too easy (and common) to indulge on those days.

But it doesn’t always stop there.

Sometimes we overeat on regular days.  Or at regular meals.  Or All. The. Time.

Here are three ways to avoid overeating at meals.

(Psst, turn these into habits and ditch the willpower!)

Tip #1 To Avoid Overeating: Start with some water

When your stomach is growling and you smell amazingly delicious food it’s too easy to fill a plate (or grab some samples with your bare hands) and dive into the food.

But did you know that it’s possible to sometimes confuse the feeling of thirst with that of hunger?  Your stomach may actually be craving a big glass of water rather than a feast.

Some studies have shown that drinking a glass or two of water before a meal can help reduce the amount of food eaten.  And this super-simple tip may even help with weight loss (…just sayin’).

Not only will the water start to fill up your stomach before you get to the buffet, leaving less room for the feast but drinking enough water has been shown to slightly increase your metabolism.


Tip #2 To Avoid Overeating: Eat “mindfully”

You’ve heard of mindfulness but have you applied that to your eating habits?

This can totally help you avoid overeating as well as having the added bonus of helping your digestion.

Just as being mindful when you meditate helps to focus your attention on your breathing and the present moment being mindful when you eat helps to focus your attention on your meal.

Do this by taking smaller bites, eating more slowly, chewing more thoroughly, and savouring every mouthful.  Notice and appreciate the smell, taste, and texture.  Breathe.

This can help prevent overeating because eating slower often means eating less.

When you eat quickly you can easily overeat because it takes about 20 minutes for your brain to know that your stomach is full.

So take your time, pay attention to your food and enjoy every bite.

Bonus points: Eat at a table (not in front of the screen), off of a small plate, and put your fork down between bites.

Tip #3 To Avoid Overeating: Start with the salad

You may be yearning for that rich, creamy main dish.

But don’t start there.

(Don’t worry, you can have some…just after you’ve eaten your salad).

Veggies are a great way to start any meal because they’re full of not only vitamins, minerals, antioxidants, and health-promoting phytochemicals but they also have some secret satiety weapons: fiber and water.

Fiber and water are known to help fill you up and make you feel fuller.  They’re “satiating”.

And these secret weapons are great to have on your side when you’re about to indulge in a large meal.


To avoid overeating have your glass of water, eat mindfully, and start with your salad to help avoid overeating at meals.

Recipe (Water): Tasty (and beautiful) Pre-Meal Water Ideas

If you’re not much of a plain water drinker or need your water to be more appealing to your senses here are five delicious (and beautiful looking) fruit combos to add to your large glass of water:glass water

  • Slices of lemon & ginger
  • Consider Slices of strawberries & orange
  • Slices of apple & a cinnamon stick
  • Chopped pineapple & mango
  • Blueberries & raspberries

Tip: You can buy a bag (or several bags) of frozen chopped fruit and throw those into your cup, thermos, or uber-cool mason jar in the morning.  They’re already washed and cut and will help keep your water colder longer.




So, these are our three ways to avoid overeating at meals and it would be great to hear from you.

What is Metabolism? Here’s What You Need To Know!

What is Metabolism?

metabolismThis word metabolism is thrown around a lot these days.

You know that if yours is too slow you might gain weight.  But what exactly does this all mean?

Well technically “metabolism” is the word to describe all of the biochemical reactions in your body.  It’s how you take in nutrients and oxygen and use them to fuel everything you do.

Your body has an incredible ability to grow, heal, and generally stay alive.  And without this amazing biochemistry, you would not be possible.

Metabolism includes how the cells in your body:

  • Allow activities you can control (e.g. physical activity etc.).
  • And Allows activities you can’t control (e.g. heart beat, wound healing, processing of nutrients & toxins, etc.).
  • Allow storage of excess energy for later.

So when you put all of these processes together into your metabolism you can imagine that these processes can work too quickly, too slowly, or just right.

Which brings us to the “metabolic rate”.

Metabolism And Metabolic rate

This is how fast your metabolism works and is measured in calories (yup, those calories!).

The calories you eat can go to one of three places:

  • Work (i.e. exercise and other activity).
  • Heat (i.e. from all those biochemical reactions).
  • Storage (i.e. extra leftover “unburned” calories stored as fat).

As you can imagine the more calories you burn as work or creating heat the easier it is to lose weight and keep it off because there will be fewer “leftover” calories to store for later.

There are a couple of different ways to measure metabolic rate.  One is the “resting metabolic rate” (RMR) which is how much energy your body uses when you’re not being physically active.

The other is the “total daily energy expenditure” (TDEE) which measures both the resting metabolic rate as well as the energy used for “work” (e.g. exercise) throughout a 24-hour period.

What affects your metabolic rate?

In a nutshell: a lot!

The first thing you may think of is your thyroid.  This gland at the front of your throat releases hormones to tell your body to “speed up” your metabolism.  Of course, the more thyroid hormone there is the faster things will work and the more calories you’ll burn.

But that’s not the only thing that affects your metabolic rate.

How big you are counts too!

Larger people have higher metabolic rates, but your body composition is crucial!

As you can imagine muscles that actively move and do work need more energy than fat does.  So the mlose weightore lean muscle mass you have the more energy your body will burn and the higher your metabolic rate will be.  Even when you’re not working out.

This is exactly why weight training is often recommended as a part of a weight loss program.  Because you want muscles to be burning those calories for you.

The thing is when people lose weight their metabolic rate often slows down which you don’t want to happen.  So you definitely want to offset that with more muscle mass.

Aerobic exercise also temporarily increases your metabolic rate.  Your muscles are burning fuel to move so they’re doing “work”.

The type of food you eat also affects your metabolism & metabolic rate!

Your body actually burns calories to absorb, digest, and metabolize your food.  This is called the “thermic effect of food” (TEF).

You can use it to your advantage when you understand how your body metabolizes foods differently.

Fats, for example, increase your TEF by 0-3%; carbs increase it by 5-10%, and protein increases it by 15-30%.  By trading some of your fat or carbs for lean protein you can slightly increase your metabolic rate.

Another bonus of protein is that your muscles need it to grow.  By working them out and feeding them what they need they will help you to lose weight and keep it off.

And don’t forget the mind-body connection.  There is plenty of research that shows the influence that things like stress and sleep have on the metabolic rate.

Recipe (Lean Protein): Lemon Herb Roasted Chicken Breasts 

Serves 4

  • 2 lemons, sliced
  • 1 tablespoon rosemary
  • 1 tablespoon thyme
  • 2 cloves garlic, thinly sliced
  • 4 chicken breasts (boneless, skinless)
  • dash salt & pepper
  • 1 tablespoon extra virgin olive old

Preheat oven to 425F.  Layer ½ of the lemon slices on the bottom of a baking dish.  Sprinkle with ½ of the herbs and ½ of the sliced garlic.

Place the chicken breasts on top and sprinkle salt & pepper.  Place remaining lemon, herbs and garlic on top of the chicken.  Drizzle with olive oil.  Cover with a lid or foil.

Bake for 45 minutes until chicken is cooked through.  If you want the chicken to be a bit more “roasty” then remove the lid/foil and broil for another few minutes (watching carefully not to burn it).

lose weightServe & enjoy!

Tip: You can add a leftover sliced chicken breast to your salad for lunch the next day!




This is just the tip of the iceberg when it comes to metabolism and how so many different things can work to increase (or decrease) your metabolic rate.

Everything You Think You Know About Healthy Eating is Wrong

Everything You Think You Know About Healthy Eating is Wrong and it’s Making You Fat and Tired

healthy eatingI heard this statement the other day that everything you think you know about healthy eating is wrong and it’s making you fat and tired. So, today it is my intention to dive into this topic!

Oh my gosh – nutrition and diet info is everywhere! Right?

And each expert and association try to lead you in their direction because they know best and their advice is the only advice that is going to help you.  Right?

Well, maybe…

Everyone has heard (and maybe lived through) the intense focus on how much you eat.  This has gotten way too much attention because while this does affect your weight and energy level, it’s certainly not the “holy grail” of health.

Let’s focus a bit more on the often overlooked (and proven) benefits of what you eat and drink and how you eat and drink it.

Healthy Eating Is About What you eat and drink

The “calories in, calories out” philosophy (i.e. how much you eat) is being drowned out with research on other factors that may be just as important.  Don’t get me wrong limiting calories, carbs or fat can certainly help you lose weight but that’s simply not the only factor for long-term weight loss and maximum energy for everyone.

When the intense focus on how much we ate didn’t work in the long-run it wasn’t really a surprise. We kinda knew that already, didn’t we?

You can certainly still continue to count your calories, carbs, and fat but don’t forget to also pay attention to what you eat.

Ideally, you need a varied diet full of minimally-processed foods (i.e. fewer “packaged” “ready-to-eat” foods).  This simple concept is paramount for weight loss, energy, and overall health and wellness.

Every day this is what you should aim for:

●       A colorful array of fruits and veggies at almost every meal and snack.  You need the fiber, antioxidants, vitamins, and minerals.

●       Enough protein.  Making sure you get all of those essential amino acids (bonus: eating protein can increase your metabolism).

●       Healthy fats and oils (never “hydrogenated” ones).  There is a reason some fatty acids are called “essential” – you need them as building blocks for your hormones and brain as well as to be able to absorb essential fat-soluble vitamins from your uber-healthy salads.  Use extra virgin olive oil and coconut oil, eat your organic egg yolks, and get grass-fed meats when possible.  You don’t need to overdo it here.  Just make sure you’re getting some high-quality fats.

Healthy Eating Is About How you eat and drink

Also, pay attention to how you eat and drink.

Studies are definitely showing that this has more of an impact than we previously thought.

Are you rushed, not properly chewing your food, and possibly suffering from gastrointestinal issues? Do you drink your food?

When it comes to how you eat let’s first look at “mindful eating”.

Mindful eating means to take smaller bites, eat slowly, chew thoroughly, and savor every bite.  Notice and appreciate the smell, taste, and texture.  Breathe.

This gives your digestive system the hint to prepare for digestion and to secrete necessary enzymes.

This can also help with weight loss because eating slower often means eating less.  Did you know that it takes about 20 minutes for your brain to know that your stomach is full?

Thought so!

We also know that more thoroughly chewed food is easier to digest and it makes it easier to absorb all of those essential nutrients.

And don’t forget about drinking your food.

Yes, smoothies can be healthy and a fabulously easy and tasty way to get in some fruits and veggies (hello leafy greens!) but drinking too much food can contribute to a weight problem and feelings of sluggishness.

Don’t get me wrong a green smoothie can make an amazingly nutrient-dense meal and is way better than stopping for convenient junk food – just consider a large smoothie to be a full meal, not a snack.  And don’t gulp it down too fast. And be sure to chew your smoothie.

If your smoothies don’t fill you up like a full meal does try adding in a spoon of fiber like ground flax or chia seeds.


Consider not only how much you eat but also what and how you eat it.

Healthy Recipes (Smoothie meal):

chia seeds

Chia Peach Green Smoothie

Serves 1

  • handful spinach
  • 1 tablespoon chia seeds
  • Use 1 banana
  • 1 chopped peach
  • Use 1 cup unsweetened almond milk

Add ingredients to blender in order listed (you want your greens on the bottom by the blade so they blend better and have the chia on the bottom to absorb some liquid before you blend).

Wait a couple of minutes for the chia seeds to start soaking up the almond milk.

Blend, Serve and Enjoy!

Tip: Smoothies are the ultimate recipe for substitutions.  Try swapping different greens, fruit or seeds to match your preference.

Bonus: Chia seeds not only have fiber and essential omega-3 fatty acids but they contain all of the essential amino acids from protein.






So, in my opinion, it is not necessarily that everything you have heard about healthy eating is wrong and it’s making you fat, however, maybe it is time to slow down and be more mindful of what you eat and how you are eating for your best health.

Share your comments and thoughts about Everything You Think You Know About Healthy Eating is Wrong and it’s Making You Fat and Tired

Organic Chicken Stir Fry Recipe A Quick Home Cooked Meal

Organic Chicken Stir Fry Recipe

Organic Chicken Stir Fry RecipeTry this organic chicken stir fry recipe and get dinner done in less than 30 minutes including prep! An easy and fast recipe for weekday dinners need not be boring.

We believe it is vital to eat real organic food, cooked in your own kitchen for your best health and life!  Yet, time is the biggest roadblock for so many people today. Today’s easy stir fry recipe can be created in 30 minutes because we want to help you with simple, delicious home cooked recipes.

What You’ll Need For This Organic Chicken Stir Fry Recipe:

  • ½ pound pastured chicken breast, sliced thinly
  • Use 1 to 1 1/2 cup organic sweet baby corn sliced diagonally
  • 1 medium sized organic red bell pepper cut into strips
  • Use 1 small bundle of organic green onion cut into two inch long pieces (about ½ cup or a bit more)
  • 1 to 1 ½ cup organic sugar snap peas (also goes by chicharo or snow peas)
  • Cut a small piece of fresh organic ginger
  • 1 tablespoon olive oil
  • 2 tablespoons coconut amino’s

Let’s Make Some Awesome Organic Chicken Stir Fry!

1. Cut up and wash everything in advance. This recipe goes pretty fast in the cooking department so make sure all veggies are ready to go.

2. Heat your wok or heavy bottom frying pan over medium to high heat and brown the sliced chicken breast on all sides.

3. Add the ginger.

4. Sauté until the ginger’s flavor has infused with the chicken.

5. Add the baby corn and the white and thick parts of the green onion then sauté for about a minute. Make sure to keep everything moving in the pan or wok so that it won’t burn.

6. Add the coconut aminos.

7. And stir, stir, stir!

8. In the last minute, add the sugar snap peas, red bell pepper, and the green stalks of the green onion. Don’t cook for longer than a minute at this point.

organic chicken

9. Serve hot. Make it pretty with some optional sesame seeds and a drizzle of sesame oil.

This easy stir fry recipe makes 2 servings.

It would be great to hear your comments about this organic chicken stir fry recipe.


Eliminate Sugar | How to Eliminate Sugar from Your Diet

How to Eliminate Sugar from Your Diet

eliminate sugarIt’s time to think about how important it is for you to eliminate sugar as we head into the new year! Why? Because in 2009, more than 50 percent of all Americans consume one-half pound of sugar PER DAY—translating to a whopping 180 pounds of sugar per year!

We’re not suggesting a completely sugar-free diet. Sugar naturally occurs in fruits and vegetables. What you need to do is eliminate the added sugars you’ll find in many processed foods today. This includes the sugar you find in soft drinks, cookies, cakes, pies, chocolates, fruit drinks, sauces, condiments, processed foods, and desserts.

Sugar can lead to many diseases, such as Type 2 diabetes. So it’s definitely important to watch what you eat when it comes to sugar. Removing sugar from your diet with sugar substitutes is not any healthier for you either. Using artificial sweeteners like Sweet ‘N Low and Splenda can still cause illness and weight gain.

Reduce sugar intake benefits…

* Cut back on the amount of sugar you add to drinks like coffee and tea, your pancakes and on your cereal.

* Drink water rather sugar-sweetened beverages.

* Compare food labels. Look for foods with less sugar added to them. And remember, sugar comes disguised under many different names. So make sure you read the labels for terms like honey, molasses, invert sugar, brown sugar, raw sugar, corn sweetener, or syrup and High Fructose Cory Syrup (HFCS)

* When baking cake, reduce sugar in the recipe by one-third. Substitute the sugar with things like applesauce.

* Use extracts instead of sugar, or spices like cinnamon or ginger.

* Instead of adding sugar to your yogurt or other snacks, put your own organic fruit on it.

* Avoid prepared and prepackaged foods. Opting for the fresh versions might require more prep time, but it will have less sugar added to it, and you’ll know exactly what you’re putting into something this way.

Take time to take a serious look at the foods you’re eating and how much sugar they have in them. Look at how you can eliminate sugar or least begin to cut back and how you can change things up to reduce how much sugar you take in. Set a goal for yourself of how much sugar you would like to have. Depending on how much sugar you’re starting out with you might have to work towards intentionally reducing your intake to help ease your palate into this new way of eating.

How will you eliminate and/or reduce sugar from your best life in 2017?

reduce sugar


Your Holistic Lifestyle Resources To Eliminat Sugar and Live Your Best Life:

Give yourself the gift of health with the How to Eat, Move and Be Healthy Program! & You Are What You Eat audio program. http://bit.ly/2fDERLt


Do This ONE Trick Before Bed Tonight To SEE A Flatter Belly As Soon As Tomorrow Morning – http://go.earlytorise.net/SH1j

Gratitude – The 5-Minute Technique You Can Use to Change Your Life – http://go.earlytorise.net/SH1q

Home Workout Revolution Program – TRIPLE Your Fat Loss and Get Ripped with 51 NEW, No-Equipment Home Workout Revolution Videos  http://go.earlytorise.net/SH1X


So, as we come to the end of 2016 and begin to think about making positive change for 2017 hopefully you will consider how you will eliminate sugar for your best health!

Support Wellness | Is Your Life Designed To Support Wellness?

Is Your Life Designed To Support Wellness?

support wellnessThe question we are asking ourselves here is whether our own personal life, in its current state, is designed to support wellness. As Holistic Lifestyle coaches we help you to support wellness by providing the tools for you to create a life full of well-being!

This requires a dual approach.

We must investigate exactly what wellness is referring to. Does it mean a general state of well-being? Can we be well physically but not mentally? Does this have anything to with spiritual wellness?

We must recognize whether or not wellness is suited to our life currently. Maybe we already live in a way that promotes wellness in our everyday life and maybe we do not. However, in either case, we want to understand how well our life is suited to wellness.

For those of us who do not live in a way that promotes wellness, what do we have to do to inspire wellness in our current life? Do we have to make any changes or is it simply a case of doing more? Maybe it is a case of doing less?

How to Live a Better Life We Must Ask What is Wellness?

Wellness is something that many people overlook. Most people think that how they feel is how they feel and there is nothing to be done about it.

For some, the primary goal of seeking good health is to prevent some possible future disease, like heart disease or diabetes.

Some others relate wellness only to the physical body and others relate it more to their mental state than anything else does.

Let us have a look at a holistic view of what wellness is. Quite simply, wellness can be understood as balance.

In Holistic Living Does Wellness = Balance

When we feel well physically it is due to the fact of our bodies is getting what they need from a balanced lifestyle. This includes our level of physical exercise, our nutrition intake, our level of work vs play, and our personal and environmental hygiene. When we feel balanced physically, we feel well.

Mentally we feel balanced when our thoughts are aligned with our purpose in life. When we have an understanding as to what we are doing, why we are doing it and what needs to be done to maintain order in our life. When we are emotionally disturbed, on the other hand, we say that we feel out-of-balance, or perhaps mentally unwell.

Spiritually, we have a much bigger picture to look at. In order to determine whether we are spiritually well, we need to be very honest with ourselves when asking that question. If we feel completely happy with our lives, if we have a genuine understanding of our function and position in the universe, as living beings, then we could be said to be spiritually well. But, and this is where the importance of self-honesty shines through, we must be clear with ourselves if we feel spiritually unwell.

Do we feel confused about our way of life, or our beliefs?

Do you have unresolved conflicts with our past or even perhaps our understanding of our life, or our purpose?

Does the feeling of our inner calm and peace that supports and promotes our utmost quality of life?

Being spiritually unwell means that no matter what we do, or where we go, or who we are with, our happiness, our wellness is only temporary.

Eventually,  we always fall back into some form of despair or confusion or suffering: like having a splinter in our minds that inevitably, always returns back to hurt.

The Best Thing About Helping You Support Wellness For Your Best Life!

The best thing about wellness though is that it is attainable, by anyone and everyone. Everyone and anyone on the face of the planet can achieve physical, mental, and spiritual wellness. Bearing in mind, that wellness does not mean ‘to be in good health’. If that were the case then no terminally ill person could ever feel well.

This is what is meant by, wellness = balance. Even a person who is suffering from a terminal illness can feel well if their life is balanced and fulfilled.

In order to encourage the development of a holistic lifestyle wellness in our life, all we have to do is maintain a balanced way of life. This incorporates the physical, mental and spiritual worlds since all of those things are within us.

Therefore, with regards to the question, is your lifestyle designed to support wellness, the above will give you an idea if it is, and only you will know the answer. If the answer is no, there are many things you can do to make changes, so make a plan and stick with it.

Your Holistic Lifestyle Resources:

Give yourself the gift of health with the How to Eat, Move and Be Healthy Program! & You Are What You Eat audio program. http://bit.ly/2fDERLt

GET YOUR FREE COPY OFTHE PERFECT DAY FORMULA – http://go.earlytorise.net/SH1o 

Do This ONE Trick Before Bed Tonight To SEE A Flatter Belly As Soon As Tomorrow Morning – http://go.earlytorise.net/SH1j

Gratitude – The 5-Minute Technique You Can Use to Change Your Life – http://go.earlytorise.net/SH1q

Home Workout Revolution Program – TRIPLE Your Fat Loss and Get Ripped with 51 NEW, No-Equipment Home Workout Revolution Videos  http://go.earlytorise.net/SH1X


We look forward to hearing how you support wellness for your best life in the comments below!


Stress Reduction And Exercise Practice! For Your Best Life

Is There A Connection With Stress Reduction And Exercise Practice!

stress reductionWhat’s up with stress reduction and your exercise practice? Let’s put this another way. As humans we are all different and respond differently to stress stimuli.

This is vital to realize because according to Dan Hellman ” stress is the reactions of the body to forces of a deleterious nature, infections and various abnormal states that tend to disturb it’s normal physiological equilibrim (homeostasis).” Stress in fact comes in many, many different ways.

Ways of Dealing With Stress

Now we all respond differently to events. What I mean is each of us will respond in a different way to the very same event and with different levels stress. So, what is stressful for you may not be stressful for me. This is why we must each understand stress reduction and I will get into the exercise practice on one moment!

Stress may impact us when we think about money or the lack of cash! This is about our safety and security. We may have a demanding situation at work be it the boss or a challenging co-worker causing tremendous amounts of stress. We may be stressing ourselves by over exercising or not exercising enough. You see exercise is a stress at a cellular level.

The more kinds of stress we are dealing with on a daily basis and not learning how to handle those stresses your body will not be able ot tolerate the stress of exercise. This is most definitely where your learning about your stress reduction and exercise practice becomes of great importance for your long term wellbeing.

Dan Hellman made an interesting observation during an online seminar where he said, ” Sometimes people are so stressed they don’t have enough vitality to exercise! You have to earn the right to exercise!” Now that is a powerful thought.

As humans we seem to be rushing and stressed out that we don’t realize that most of the time we are over doing it and stressing ourselves mind, body and spirit.

It is time to replenish our bodies, minds and spirits with stress reduction questionaire

The most important work I do as a Holistic Health Coach is to work with my clients in a way that I assess and evaluate where each person is starting in this moment. We have a powerful questionnaire system in place that allows us to see exactly where you are stressed and at what levels and then based on your answers as your coach decide the best amount of exercise for you to do, what kind of exercise is proper for you my client. Remember stress at a cellular level is stress.

We see today that so many people are living at a high level of stress and tearing down the body all the time and not taking time to repair or replenish the mind,body and spirit.

If you think about your body as an automobile which are you? Rolls Royce or beat up Pinto? Are you valuing your body like a fine automobile or are you treating you like an old piece of junk?

Your body is truly a temple and maybe it’s time to realize how you are treating your temple?

Remember as a part of your stress reduction plan will be the food you eat! Dan Hellman says this ” Food creates your reality.” Food will have a major impacton the stress repair anatomy of the human body. He went on to say ” The majority of people today are using their mouths as a garbage can and not as a system to replenish, refuel and to repair the body system.”

Did you know stress is considered the “silent killer?” And the more symptoms of stress you have the more issues you have with handling stress!”

Stress Reduction – Monitor These Easily

  • Sleep is essential in stress reduction and it will be quite simple to monitor the quality of sleep each night. In bed by 10:30 pm is really important because this is the time to repair the physical you.
  • Mental clarity will provide you a clear understanding of your stress
  • Morning Heart Rate – Monitor your average beats in the morning. If you see an increase of 3 beats above your average you will modify that days workout. If you see an increase of 5 beats above your average you will meditate or do zone exercises or maybe even no exercise at all that day.
  • Recovery from exercise
  • Cortisol levels
  • Thyroid/metabolic rate

As a Holistic Lifestyle Coach we use simple questionairres when working with client’s. Now your answers to the questions will be the way we determine how to help you with stress reduction and exercise practice. Here is what I mean. Once you answer the questions and fill the numbers into the questionairre page there are three colors that your numbers will fit in, green, yellow or red.

Now if your totals fit within the green you are a go. We are able to freely choose catabolic exercises based on your needs, abilities and conditioning levels.If your answers fit in the yellow we carefully balance the catabolic/anabolic stressors with intent to stimulate anablolic response. And if your answers fit in the red well this is caution! We must select exercises/activities to stimulate anabolic responses with a low volume, low intensity program.

If you want to learn how to manage your stress, we want to help you train not drain. Always.

So, to end this post I will leave you with this. “Only 3% of women and 8% of men do any regular exercise.” M Mogodum, MPH And this includes walking the dog. Now unfortunately out of those 3% of women and 8% of men who do regular exercise the majority of them are over exercising for their nutrition and lifestyle habits. Meaning they are causing great stress to there bodies, minds and spirit.

There is definitely a connection for stress reduction when thinking of an exercise program, your best life!






Work In Rather Work Out Will Depend On You For Your Best Health!

Work In Rather Work Out Will Depend On You! Here’s Why

work inI want to introduce you to the idea of a work in rather than a workout today and it will all depend on you! We do know today that movement is a vital part of a good health plan. Yet we are sitting more, not exercising and chronic illness is at epidemic proportions.

Yet I digress. Now you may be thinking what the heck is a work in? I know I thought the same thing when this idea was introduced to me.

A work in is a powerful holistic lifestyle tool that you can learn for your better health and wellbeing. In fact, this tool is important and effective in our lives for our best health. Why would it be vital for you to consider the idea of a work in?

You see we are living in stressful times. And stress is actually the number one reason people see their primary caregiver.

Work In Exercises Benefit A Stressful Life

” Stressors- there are many in today’s world. Our modern society is causing physical stress- sitting too much, or lack of movement. Both are issues when it comes to our good wellbeing. There is the stress issue of chemicals, those toxins that are everywhere. In our food, air, water, and earth. ElectroMagnetic stress is unseen and also everywhere today. Have you ever tried to sign into your internet account and see all those other people that have an internet account on your street or apartment? Well, that is EMF and it is affecting you. You’ve heard the saying “Stickin’ Thinkin’ “? This is psychic stress. There is nutrition stress. Are you eating too much food? Or maybe you aren’t eating enough? Have you made the choice to eat organic food?

Our Choices Decide Whether We Work In or Work Out

Each choice either adds stress or helps reduce it. Thermal stress is also a factor in our stress levels. Are you too hot or cold? All of these stressors affect our bodies in many ways. And these stresses put our bodies out of balance. The more we are out of balance the higher the rate of sickness and ultimately death come into our life.

If you and I can implement a method of reducing our own stress and creating a more positive “Chi” (energy life force) our whole being will feel better.

Implementing our Work In are easy workouts for women to begin to reduce stress. The work in approach will also help you increase your Chi for a healthy life!

What Is The Definition of a Work In?

According to Angie Chek, the definition of a Work In is: ” Any exercise that can be done on a full stomach that does not elevate heart rate nor elevated respiratory rate. Work In Exercises leaves you with more energy than when you started”

What Does Chi Have To Do With It?

According to the author of “Eat, Move and Be Healthy” Paul Chek, “Breathing oxygen into your body creates energy or work potential. This energy is called Prana by East Indian Yogis and mystics, or Chi or Qi by masters of Tai Chi, Qigong, and the many martial arts.”

Life is all about energy. Our energy flows depending on the 6 Pillars of Wellness. And they are thinking, breathing, nutrition, hydration, movement and sleep. When we are  mastering the 6 pillars of wellness,  illness can not live in us according to Angie. Health and Vitality are achieved.

This has been a powerful lesson for me to learn. You see I like going fast and it can be challenging for me to slow down. Yet slowing down actually will help you to speed up! And if you are living in chronic stress maybe you must slow down and implement a work in practice to speed up in the long term?

How Do We Help You To Get In Your Zone?work out

We help you to figure out if you need to work in rather than work out by working with you using our unique questionnaires. This is a system unique to Holistic Lifestyle Coaching and it is powerful. Once you complete your questionnaire you can see very clearly where your health priorities are! It is there on paper in front of you. This is where the Work In Exercises become important to your health plan. \

You see we call these exercises Zone Exercises. This is because the zones represent the Chakras of the body. Now apparently some people get a bit bent out of shape with the idea of Chakra’s so take a breath. Zone exercises will help you move in ways to increase your life energy, reduce stress and move toward vitality.

You see we see you as creative, resourceful and whole. We understand that you are your best coach and we are simply the guide to help you find you best journey.

Sometimes the best action is the one we really struggle with. And I have experienced this in my life. The past few years have been extremely stressful and I have kept trying to focus on my work out. This has caused me set back after set back. Frustration after frustration.

Once I began to see that taking some to work in actually allowed me to gain a more powerful perspective on the direction I really wanted to take. And this can be the same for you!

So, is it time for you to consider learning how to implement the idea of slowing down rather than work out for your best life?

Final Words For Your Best Work In Or Work Out Health

Finally, I found this explanation from Angie Chek and feel it really goes to the core of why you and I must include Zone Exercises in our training and health plan.

” Working In” is a system of modifying exercises to produce energy accumulation compared to the energy expenditure of workout out. Many people are overworked and too stressed by the demands of the 21st Century and simply don’t have the energy to workout. Yet, movement is one of the best ways of cultivating and maintaining health and wellbeing. See how these specialized exercises build energy and a greater sense of, ultimately meeting and exceeding set physiological and psychological goals”  Angie Chek Sept. 28/16

Get the book How to Eat, Move and Be Healthy book, (affiliate link below) and take the questionnaire to learn your present stressors. Once you have done that you can begin to practice the Zone exercises that relate to you. You do Work In exercises when you have High Priority in your questionnaire starting left to right. These are the red zones. Do what you can daily. Remember you don’t want to create more stress so find the one exercise you like to do in the Zone exercises and begin with that one because you will do it and that is the most important.

Remember the Zone Exercise do relate to your Chakras and here is what that means for you.

Zone 1 relates to Safety/Security, 2 relates to Rythm/Flow of Life, Zone 3 is Digestion, For Zone 4 it is about Connecting With Others, and Zone 5 Communication and finally Zone 6 is Mental Clarity or Creativity.


Be sure to let us know how we can help you with our unique work in exercise system today!



Why You Should Never Ignore Your Core

Why You Should Never Ignore Your Core

Never Ignore Your CoreHere is why you should never ignore your core, because the core flat out gets more attention than any other area of the body, and for good reason.  It’s the center of your body.  All movements, both powerful and wimpy, involve the core in one way or another.

Why You  Should Never Ignore Your Core and Why You Must Work The Core RE

Uncommon to popular belief, this area consists of more than just the abs.  They are only one part.  The primary area of the core is made up of the rectus abdominis, inner and outer obliques, erector spinae, glutes and hamstrings.  The fact that this region encompasses such a large area is an indicator of its value.

If you were to ignore training the core, you can run through a battery of issues, such as lower back pain, postural distortions, poor sport performance and bad balance.  The postural distortions can range from rounded shoulders to excessive lower spine curvature to external foot rotation.

Yes, your feet can actually get affected too. If your glutes are weak, they can cause the femurs to rotate outward.  This then transfers all the way down to the feet, causing the exact same thing to happen.  Have you ever walked behind someone who walks duck-footed?  Well now you know why.

Getting up from a chair is just as important as walking.  Your core needs to be strong to keep your upper body erect while seated and when standing up.  This also applies to riding a bike.  If you have a weak core, you will not be able to stay upright for too long without experiencing scorching lower back pain.

Force production is another thing to consider.  Let’s go back to the bike example.  It takes a lot of power to push hard when you are climbing a hill or opening it up on a straightaway.  If your core is mush, you will spend most of this time struggling miserably.  Your will also be challenged with a lack of stability.

The power aspect doesn’t end with biking either.  Contact sports like football, mixed martial arts, ice hockey and even basketball require you to take and make hits, fend off opponents and remain balanced at all times.  If you neglect your core, don’t expect to win any trophies or titles.

Baseball, tennis, racquetball, golf, volleyball and swimming all require strong core muscles as well.  Any time you are rotating from the hips, jumping in the air, throwing a ball or object, or reaching with your arms or legs, you need to enlist at least some part of your core.  Think about that the next time you place a box of Christmas ornaments on a high shelf in your basement. These are all important reasons to never ignore your core for daily living.

It’s only fitting that you know a good way to strengthen your core so you can avoid a lot of the pitfalls mentioned above.  And just for the record, ab crunches are not going to get the job done.  In reality, they are about one millimeter away from worthless.  The only muscle group they target is the rectus abdominis.  You still have the obliques, glutes, erector spinae and hamstrings to contend with.

Best Core Exercises

Keep ALL of these areas in mind when it comes to training.

Perform your crunches, but, also add:

  • Plank with leg raises
  • Alternating supermans
  • Squats
  • Stiff-leg deadlifts
  • Hanging knee raises
  • Medicine ball Russian twists
  • Side dips

This way you will get movement patterns in that simulate real life actions and you will ensure that all areas of your core will be targeted.

As you can see, there are many good reasons to keep your core strong, fit and fantastic.  Focus on the right training protocols and you will never have to worry about injury or imbalances.

PS – To guarantte that you never ignore your core again with your training we recommend this CT-50 program – CT-50 is the only exercise program built around Progressive Movement Technology™, which allows you to start getting the full benefits of the system right away, regardless of your current fitness level. And because it constantly adapts as you improve, you’ll always have a new challenge and even better results waiting for you every single week. This program will help you to never ignore your core every again! Hope you enjoy it.

Benefits Of Kettlebell Training For A Healthier Fitter You

benefits of kettlebell trainingBenefits Of Kettlebell Training For A Fitter You

The Benefits of Kettlebell Training is they give you an all-in-one workout, combining both the strength and cardio aspects. Be your own trainer!

Make no mistake about it, kettlebells rank pretty high on the list of best all-around fitness tools in the market, and for good reason. They bring so many benefits to the table that it’s hard to even know where to begin.

Let’s first take a look at the kettlebell’s shape. Cast iron is molded into a circular sphere, resembling a bowling ball, and a curved handle is fused to the top, but, better quality kettlebells are actually formed as one whole piece.

Not only is the handle used for hoisting the bell during exercises, but, it’s a built-in carrying apparatus.  This makes it easy to transport and it takes up little space compared to other equipment.

Additionally, they range in weight from very light to very heavy, giving you plenty of options to choose from.  And even the largest of bells can fit comfortably in a trunk of a car, under a weight rack or in a closet against a wall.  This makes them great for home training workouts.

The kettlebell’s unique, circular shape, requires that you make your body really tight when you perform exercises.  This tactic helps improve force production when doing heavy lifts, and it also keeps your spine safe and in good alignment.  As a result, you get an amazing core workout with every exercise you do.  This in turn, boosts your functional ability in sports and activities of daily living, and also improves your definition.

The Benefits of Kettlebell training is they work multiple muscle groups in the body, including:

  • Arms
  • Chest
  • Shoulders
  • Butt
  • Back
  • Legs
  • Thighs and hips
  • And, as mentioned above, almost every single move works the core muscles (abdominals).

A growing number of chiropractors use the kettlebell as a rehabilitation tool with patients who suffer from lower back pain.  The standard deadlift exercise, which is performed by lifting the bell off the floor while hinging your hips and keeping your back straight, requires you to contract all the muscles that stabilize the spine.  These are the same muscles that are often weak when back pain is present. This has been one of the huge benefits of kettlebell training for me, my lower back is much stronger now!

After a few reps, nutrient-rich blood flows to the lower back which causes relief.  In addition, these muscles get strengthened from a standing position instead of lying on the floor and doing crunches by flexing the spine, which is contraindicated when back pain is present.

Anyone who is overweight or wants to avoid high-impact exercise benefits from the kettlebell as well.  With the exception of two or three exercises, your feet are always in a fixed position during training, which enables you to get a full workout with little if any trauma to your joints.

And while we are on the topic of being overweight, let’s not overlook the effect and benefits of  kettlebell training  has on fat loss.  The caloric expenditure is second to none!

In a study commissioned by the American Council on Exercise (ACE), test subjects were put through a 20-minute high-intensity interval workout that consisted of kettlebell snatches performed on and off with short rest breaks.  The snatch is a ballistic maneuver that involves “ripping” the bell above your head in a fast, snapping motion, then pulling it back between your legs in a similar fast motion.

Data was collected and the average expenditure per minute was an astonishing 20-plus calories!  The only way to normally get that kind of output is by cross-country skiing uphill as fast as you can.

Also the benefits of  Kettlebell training is they  have the unique ability to create an anaerobic state, which, literally means without oxygen. This translates to being very winded, literally gasping for breath during a workout.

When you get really winded during a workout, the body crosses into the anaerobic threshold, the same state induced by High Intensity Interval Training (HIIT), which, is the ultimate fat burning zone, and one that revs metabolism for 24+ hours after a workout.

Any time you perform a high number of reps with a moderate to light weight, you improve your muscular endurance.  The kettlebell has a continuum built right in.  If you go heavy and do a low amount of reps, you will build muscular strength.  If you go lighter and do high reps, you will build muscular endurance.  By incorporating both types of exercises in one workout, you get the best of both worlds.

Last but not least, you should walk away knowing that kettlebells are also good for cognitive function.  That’s right; you need to think a lot when doing the specific exercises included in a Kettlebell regimen, or risk getting injured. By concentrating hard, this will blend into other aspects of your life, such as, balancing a checkbook, reading a book and memorizing someone’s name.

So in my conclusion the benefits of kettlebell training for a fitter are a no brainer! Isn’t it time you gave kettlebells a try in your workout? We say yes for sure! Oh and we feel the one of the final benefits of kettlebelbl training is they are a lot of fun to include in your workout!

If you want to experience the benefits of kettlebell training we recomment The Kettlebell Revolution Home Workout Program