Don’t Feel Like Exercising? Here are 5 Simple Tips to Get You Moving!

Get up, get moving and reap the benefits!

You hear your alarm buzzing and quickly reach over to turn it off.  It’s barely light out, and you can hear the rain pouring down.   Your bed is warm and comfortable, so you snuggle back under the covers.    It’s too cold and too early to be thinking about moving your body.

As much as you want to go back to sleep, you know you’ll feel so much better if you get up and get moving.  Here are 5 simple tips to help you fight the urge to stay in bed the next time your alarm goes off:

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Healthy Snack Idea: Spiced Carrot Jerky

This delicious snack is easy to make and packed with nutritional value.  You probably know that carrots are high in vitamin A, but that’s not all they’ve got going for them!  They’re also a good source of vitamins K, C, B6 and folate, and the minerals manganese, potassium, copper, and iron.  And they’re a good source of fiber, too!

This recipe would be wonderful with a variety of different spices, so feel free to experiment by substituting or adding your favorites.


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15 Effortless Ways to Start Improving Your Wellbeing Today

Are you just starting out on a quest for better health and wellness?  If so, you might be struggling to figure out where to begin. It can be overwhelming to make sense of all the information out there about how to live a healthy life.

The good news is that you don’t need to have it all figured out before starting.  There are many simple things you can do that will make a difference.  And with each small step you take, you’ll gain confidence to keep moving forward.

Here are 15 effortless ways to get started right now: Continue reading

Stay Connected to Your Health and Fitness Goals with Fitlandia

I know the summer months come with sunshine and hectic schedules with the kids out of school, vacations planned, and longer days packed with activities. Fitlandia® can help you stay connected to your health and fitness goals with their holistic fitness solution including:
  • Mind Zoning™ audio recordings to bring in peace and motivation to make time for yourself.
  • Nutritional support so you know exactly what to eat each day to support your goals.
  • An online exercise platform so you can sneak in those workouts at home when you’re short on time.
  • A Community support forum, moderated by nutritional therapists so you can get inspiration, motivation, and answers to overcome any obstacle!

Join Fitlandians around the world today with a FREE, 14-day trial!

Also be sure to check out the Summer Wellness Webinar Series!  Here’s what coming up:

7/26: Ancestral Eating 101: The History of Food
How has our food changed since our ancestors first walked the Earth? Understanding our food history is critical to applying the most sound nutritional advice today so that you can make the healthiest choices. We’ll explore the cpncenpts of ancetral eating and its ability to support your health goals.  -Joel Wasmann, Nutritional Therapist

8/2: The Anatomy of a Craving
Struggling with massive sugar, alcohol, salt, fat and refined carb cravings? There are real, physiological effects these foods have on hormones that drive cravings. In addition, fluctuations in blood sugar can contribute to cravings, as well making it all one big, vicious cycle. We’ll provide a simple, step-by-step process to ease your cravings and give your body a break to support your health and fitness goals.  -Dr. Jerome Craig, Functional Medicine Practitioner

8/9: Connecting with Intuition for Your Best Health
Nobody knows your body like you do. We have Certified Hypnotherpist, Iris Higgins joinining us to teach you how to develop your intuition to be your own best health advocate. After our Q&A, Iris will lead us all in a guided meditation to help us discover our own, powerful intuition we can tap into any time.  -Iris Higgins, Certified Hypnotherapist

8/16: Why Do I Stuff Myself?
Most of us have experienced the phenomenon of “stuffing ourselves” with food. Those times when you absolutely know you’ve taken in enough fuel for energy, but have moved into what seems to be an uncontrollable binge. Looking beyond the food, what might we really be stuffing? What actions can we take to discontinue the binge and reveal the possible hidden reasons behind it. Life coach and fitness instructor, Vonie Kalich will walks us through the possible reasons why and how to overcome this pattern.

Click here to register!


**I wholeheartedly believe in the mission of Fitlandia, and I’m proud to be one of their expert practitioners.

Manage Your Stress with These Five Easy Techniques

It’s no secret that stress can have harmful effects on our bodies and minds, but unfortunately for most of us, it’s simply unavoidable.  So what can you do?  Try one or more of the following techniques to help you manage it.

1.  Keep a Journal

Journaling is a helpful tool for managing stress.  Here are a few of the reasons:

  • It provides an opportunity for quiet reflection about your feelings and emotions so that you can sort out, clarify and better understand them.
  • It provides a private outlet for expressing difficult emotions, such as anger and frustration, without hurting someone you love.
  • It can help to release your negative thoughts and emotions so that you can move on to a happier, less stressed state of mind.
  • Writing about stressful events helps you come to terms with them, therefore reducing the impact of the stressors on your physical health.
  • It boosts your immune system, which helps your body to withstand the effects of further stress.

To get started, decide whether you’d like to use pen and paper or your computer. If you prefer your computer, try on online journaling platform like Penzu.  Next, find somewhere quiet and comfortable, where you won’t be interrupted for 10-20 minutes.  To begin your journal entry, write the date, and then simply write whatever comes to mind! There are no set rules. Forget about punctuation, grammar and spelling.  If you need more structure, here are some things to write about: Continue reading

5 Essential Tips for Setting an Effective Goal

Do you want to make some changes in your life, but don’t know where to start?  Try setting a weekly goal!  It’s a great way to get inspired and motivated, and by determining a goal that’s meaningful to you, you’ll focus your energy toward positive change and give yourself something to get excited about.

Before you decide on a goal, take some time to envision what’s important to you in terms of your overall well-being. Once that’s clear to you, think about the steps that can lead you to that vision.  For example, if you’d like to lose weight and become more active, some of the steps to take might include cutting back on soda, spending more time at the gym, or preparing healthier meals.  Once you’ve identified the steps, you can use them to set a goal.

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8 Benefits of Optimism and How to Increase Yours

A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.

It’s human nature to pay more attention to the negative things in our lives  than the positive – after all, it’s how our ancestors survived!  But while it may be natural to focus on our difficulties and the things in our lives that don’t go as planned, spending too much time stuck in those thoughts can lead to problems.  You may not be able to change the situations that arise, but you can learn to look at the bright side, and boost your happiness in the process! Continue reading

How You Can Boost Your Happiness with the Danish Concept of Hygge

hot-chocolate-1224044Denmark is consistently at the top of the United Nations World Happiness report.  In a country with often dreary weather and long, dark winter days, what’s their secret?

In a word:  hygge.  Pronounced “hoo-ga”, hygge doesn’t have an official translation, but refers generally to a feeling of coziness and contentment.  It’s about having a sense of well being and enjoying life’s simple pleasures, both by yourself and with the people that you care about, and it’s an integral part of Danish culture. Continue reading