“What is a healthy amount of alcohol to consume?” Here’s a shorter clip from a longer conversation I had back in October with registered dietician Tarah Valenti from CustomFit. She sheds some light on this important topic perplexing lots of folks.
Read MoreDo you know you want/need to make some changes to your nutritional habits but just aren’t sure where to start? Ever wondered what it would be like to work with a registered dietician to help forge a path ahead and make some real improvements? In this ~30 minute video I chat with my pal Tarah Valenti, RDN with CustomFit, about what it’s like working with her and how a custom nutritional program can help with so many different goals including body fat loss, visceral fat, muscle preservation/growth, improved energy, health, vitality, longevity as well as managing a variety of issues from high cholesterol, blood sugar or blood pressure to perimenopause and other life transitions.
Read MoreI’m loving my new adult coloring book that Peter got me for my birthday! It's a nice way to start the day instead of immediately slamming my brain with texts, emails, alerts, beeps and boops. I've heard that adults can benefit from "silly" activities like coloring. Turns out it's true! According to the Mayo Clinic coloring can be good for your health by promoting mindfulness, relieving stress and embracing the imperfect. Although, I'm pretty sure MY coloring is perfect.
Read MoreWhen my FABULOUS client Sarah told me she wanted to “lift heavy sh*t” it was music to my ears. We’ve worked together for years and over time we’ve shifted focus of her program to strategically align with evolving priorities including improving body composition and health markers through an integrated approach to exercise, nutrition and recovery; easing the transition into perimenopause; enabling her active lifestyle and love of tennis and scuba; and ensuring her vitality, mobility and agility as she inches toward early retirement. Her love of metrics, data and science have given us the insights necessary to build her ideal program for her unique body which is yielding incredible results. Her continual efforts to learn and try new approaches is inspiring and I’m so grateful she took the time to discuss her journey here.
Read MoreOne of my favorite sayings as a trainer is movement is medicine. It’s so true. But food is the original medicine and is often overlooked as the most natural way to influence our health. Here’s an example of how I’ve used recent research about food to create a super yummy and super impactful meal perfect for pre- or post-workout.
Read More"Exercise snacks" are having a moment in the mainstream media and I’m loving it. I've talked for years with clients about the benefits of supplementing longer, traditional workouts with "little bites of movement" throughout the day. Sitting for hours and not moving is the enemy to good health for so many reasons. So finding ways to get up and do something awesome for your body (and your cells) is key to better health. Don't get too bogged down with the protocol. Just embrace the concept of trying to get up and do some intentional movement at least every hour of the day.
Read MoreAccording to Mairlyn Smith P.H.Ec. (aka “the fart walk lady”) going on a short walk within 60 minutes of a meal can significantly help moderate blood sugar spikes and lower risk of diabetes and other metabolic issues as well as aid in digestion. And this checks out from many other sources including New York Times, Cleveland Clinic and the journal Sports Medicine. Plus, it’s a great way to get some much needed sunlight in our eyes, to take a break from devices and to practice breathing or moving meditation--all things that help manage our biorhythm, reduce stress and improve sleep. So get out there and #fartwalk!
Read MoreIf you have been within earshot of me over the past month you've no doubt heard that I'm having a lot of fun integrating Good Energy foods into my life. One of Dr. Means’ many recommendations (read the entire book, please!) is to integrate fermented foods into our daily diets. Now, I've heard this before. And resisted. Because... ew. I'm not naturally adventurous with my food choices. Until now. Fermented foods support our gut biome which plays a critical role in digestion, nutrient absorption, immune function and even mental health. And fermented foods are helpful because of their probiotic and postbiotic properties.
Read MoreHave you ever gotten that weekly ping from your phone to look at your screen time stats for the week and cringed? I rarely look. I know my screen time has creeped up to an unhealthy level. And shocker! While my screen time, particularly social media time, has creeped up, my sleep quantity has creeped down while my stress and blood pressure have creeped up. I finally admitted ENOUGH IS ENOUGH. And in an act of dramatic desperation I declared on Instagram and Facebook that I was signing off for the month of June as an experiment to see what life, and my health, would be like without social media.
Read MoreWhen discussing health factors that influence how fit you are, it’s important not to overlook your vision. Although the eyes may be among the smallest organs, they hold influence over most aspects of your day-to-day—including your fitness. After all, your visual system is responsible for keeping your mind and body performing optimally. Here are a few ways this happens and what to do about it.
Read MoreThere is growing mainstream attention to the fact that many of today's health issues (obesity, dementia, diabetes, anxiety, depression, chronic fatigue and so many more) can be linked to issues in the gut biome and dysfunction in the metabolism. I recently listened to a two and half hour podcast with Dr. Casey Means, MD. She wrote a new book which was released today. I was like, dude. TWO AND A HALF HOURS?! No way this will hold my attention. Not true. Likely the most informative, exciting and empowering podcast I've heard in a very long time.
Read MoreI've been dragging my feet on meditating lately. I know 110% that it would benefit me. But sometimes humans are stubborn and won't pick up the tools we know will help (same with exercise and nutrition for a lot of folks). So when Peter told me about this app offering a 30-day free trial of daily positive affirmations I was intrigued. I've been listening to one or two a day for a week and I am starting to notice a difference. It feels a little silly at first, but I recognize that's part of the negative programming in my brain. I appreciate the science and research behind this idea and how it leverages the brain's neuroplasticity to pre-program negative patterns. Two thumbs up! Let's get some positive self-talk going in 2024!
Read MoreThis might be the most important thing you hear all year. "You don't have to finish the year strong." It's ok to just finish. This episode of my pal Allison's podcast made me feel seen. I shared it with clients and friends and it helped many of them connect with how they are feeling right now. I listened to this while walking to an ultrasound appointment yesterday because "surprise" in the midst of "finishing strong in December" my body informed me it had other plans. (Note, I'll be fine. I'm just being forced to slow down. Getting "older" is a trip!) I encourage you to take 30 minutes to listen to this episode to embrace alignment over achievement for the rest of the year.
Read MoreThis simple little cheap treadmill has been a game changer for me. My expectations were low. I honestly had no idea it could be so impactful. Not only has it helped me burn significantly more calories during my workday (helping me stay lean) but it has reduced my lower back pain from sitting and standing. Certainly proof that movement is medicine! Hear all about it in this video.
Read MoreIn the realm of essential vitamins, Vitamin B12 stands out as a powerhouse that plays a crucial role in our overall well-being. From boosting energy levels to supporting mental health, this vitamin can be a key player in maintaining a healthy and active lifestyle. Check out this guide with everything you need to know about B12 and how to get enough of it.
Read MoreAs I hinted about in my September newsletter, I’ve been following Andrew Huberman’s protocols for using morning and afternoon sunlight to support mental and physical health, improve sleep and regulate circadian rhythms. I’ve been pleasantly surprised at its effectiveness and simplicity.
Read MoreIn theory, I love this recent NYT article about “adopting a playful attitude toward working out”. It’s a lovely story about an awkward kid who grew up to be a trainer who helps his clients “get silly” in their workouts (piggyback rides, tag, skipping). The premise is so important. Working out doesn’t have to be awful. It can be fun. And the benefits of returning to more “primal” (or what I’d call “functional”) movement patterns are indisputable. So what’s the catch?
Read MoreFull disclosure, this is not an easy read (or listen). It’s dense and at times overwhelming. So if you’re looking for easy answers to what and how to eat you may get frustrated. But the information Tim Spector brings to light is fascinating and important and it’s worth hunkering down to expose yourself to his research and recommendations and to try to start implementing some of his teachings into your habits.
Read MoreBoom! If you’ve taken my group fitness classes or trained with me you know I’m a big fan of the wall sit. It’s simple (nearly anyone can safely do it), it requires no equipment and it isometrically targets the quads, hamstrings and glutes. What’s not to love?! Plus it burns so good! Add to its list of benefits that it can also help lower your blood pressure as reported this month in the New York Times and backed by some impressive research. Want to learn more about how to properly do a wall sit? Check out this post and video from LiveStrong.com.
Read MoreChronic burnout, stress, anxiety and even pandemic-related PTSD are real. And so many folks, myself included, are wondering how best to deal with it. So I reached out to Dr. Ashton Perroni who is medical director and naturopathic doctor for Thyme Health to discuss proven and practical ways to address it.
Read MoreOnce a month I gather the best fitness and nutrition news, tips and videos from my blog into one handy email. I never share email addresses with third parties and you can unsubscribe at any time. Check out past issues.
