There are so many healthy options out today, I enjoy sharing new finds from my clients....

Posted on January 19 by
in Blog

Exercise, eating well and connection......

Posted on January 14 by
in Blog

Well I’m here to say, forget all those New Year’s intentions! That’s right, just chuck ‘em.

Posted on January 06 by
in Blog

Instead of a list of “resolutions,” here is a 5-step plan you can apply to what you really want to accomplish in 2021:  

  1. Choose an Action, Not a Goal

Don’t set a goal to “lose weight.” Instead, create a list of actions you can take, like “Only one dessert item per week” or “Take a short walk every day.”  Or from a business building perspective - instead of setting a goal to make more money, ask yourself “what actions need to be taken to ensure that I double my profits in the upcoming year?”.  

  1. Create a Habit Loop

We know that whatever becomes a habit, sticks. (Just try breaking an old one and you’ll see what I mean!) Habits are formed by setting up “cues'' that trigger the habit, and “rewards” which anchor it. The cue can be anything from a certain time of day to an action (like opening the refrigerator). The reward Is something you enjoy that doesn’t negate the original habit (for instance, don’t reward your daily walk with a donut!)  

  1. Look Out for Obstacles

Any substantial action plan will run into challenges. Anticipating those possible difficulties in advance can be the difference between success and failure. For example, knowing that certain restaurants are more difficult on your diet than other ones and planning accordingly.

  1. Adopt a Progress Not Perfection Attitude

Getting off track is easy and doesn’t mean you’ve failed. The important thing is that you don’t use a setback as an excuse to give up entirely. (As in, “I ate 1 cookie, so I might as well finish the box.”) Take it in stride, be gentle with yourself, and get back up on the horse.

  1. One Thing at a Time

It’s tempting at the beginning of the year to want to tackle all of the things you want to change and accomplish. But studies have shown that it’s better to focus on one goal at a time. The best plan is to start with what is called a “keystone habit” – that is, a central habit that can help you create a number of other routines once it’s in place.


7 Reasons to Go Dry in January

Posted on December 30 by
in Blog
Did you have a little too much fun in December? Or maybe fell into some unhealthy drinking habits during 2020?

Do you want to kick start the year to create a healthier version of yourself?

There's a new movement happening worldwide, and it is one inspiring people to stay dry and alcohol-free in January.

This month I'm sharing some tips and resources for you to join the movement! Join in on the new wave revolution of going Dry in January.

7 Reasons to Go Dry in January

The most comprehensive study has shown that six months after completing Dry January, 65% of people positively changed their habits by drinking less or cutting alcohol out totally.

Here are a few of the noted benefits of participating in a Dry January Challenge!

  1. Feel Better– The effects of alcohol span throughout the entire body, including the brain, heart, and liver. A few benefits include less bloating, healthier-looking skin, better hydration, less inflammation, and most importantly, no hangovers!
  2. Improved Energy - Alcohol disrupts the sleep cycle, interferes with the quality of deep sleep, and makes it harder to stay asleep. Lack of sleep leaves you feeling sluggish and drained and can make it harder to lose unwanted weight.
  3. Mental Clarity– The consequences of alcohol on the brain are no joke. You may start to notice more restful sleep, stress relief, improved mood, and a clear mind.
  4. Decrease in Anxiety - People often turn to alcohol to relax and unwind. However, the truth is, regular alcohol consumption can cause you to feel more anxious. Drinking regularly can interfere with your body's ability to manage stress, interfering with your natural stress response. Many people report that decreasing alcohol intake results in a decrease in anxiety!
  5. Save money– The cost of alcohol can add up over time. You might notice a happier bank account during the challenge. Check out this online tool by that calculates your "liquidity" to determine your actual savings.
  6. Weight Loss– Alcohol contributes extra empty calories. One of the benefits of giving up booze is a drop in body fat.
  7. Develop Healthier Habits– Use this time to cultivate new habits and identify healthier ways to manage stress and emotions.
Isn't Alcohol Good for Us?

Alcohol may not be as good for you as we have once believed.

Many of the studies that link alcohol to certain health benefits have been exaggerated by the media. Some of the research touting alcohol's benefits was paid for by alcohol companies.

We're not saying that alcohol is a bad thing. Moderate alcohol consumption is associated with boosting our "good" HDL cholesterol and reducing our overall heart disease risk.

However, the adverse side effects of alcohol can outweigh the health benefits, including:
  • increased risk of breast cancer
  • impotence in men (due to the impact of alcohol on testosterone)
  • bone loss
  • muscle wasting
  • esophageal, throat, and liver cancer
  • alcohol abuse or addiction

As with most things, moderation is key.

If you are of legal drinking age and consuming alcohol, follow the guidelines below for moderate intake, which includes:
  • No more than 1 - 2 drinks per day for men
  • One drink per women
  • One drink equals 12 oz of regular beer, 5 oz wine, or 1.5 oz of 80-proof liquor.
Featured Recipe
Citrus Zest Bucha

  • crushed ice for serving
  • One lime sliced
  • One orange sliced
  • 1/2 grapefruit sliced
  • 2 ounces freshly squeezed orange juice
  • 2 ounces freshly squeezed lime juice
  • 6 ounces grapefruit or citrus kombucha

Fill the glasses with crushed iced and a mix of sliced citrus! In each glass, stir together the juices and kombucha. Garnish with lime and orange slices.


"I'm Not Telling You It Is Going To Be Easy, I'm Telling You It's Going To Be Worth It."

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