Category Archives: General

The Health Hazards of Sitting – In picture form!

I realize there are lots of words to this but still take a look. Countless of times we hear sitting is bad for you, but we don’t always know all the repercussions. Take a look at this picture and use it as motivation to get up and move as much as possible!

The picture wouldn’t upload on the blog so check it out in the link below:


Joy McCarthy’s 5 Tips to Beat the Monday Blues!

I don’t know about you, but the weekends never seem long enough. They feel like they fly by faster than anything else. Here is Joy McCarthy’s list of 5 Types to Beat the Monday Blues. Check out her website for all the details. I have added my own notes in brackets):

1. Get moving — exercise! (Being a Registered Kinesiologist, Certified Personal Trainer, Certified Health Coach, I totally agree with this one. Exercise is the cure to everything, in my opinion… I would love to be up and moving right now instead of sitting)
2. Give someone a compliment (Yep, it helps… that’s all I can say)
3. Practice gratitude! (Definitely something I have to work on and I m trying to get better at that)
4. Dress Nicely! (I notice that I feel a lot better when I dress nicer/put on makeup. For a while when I was at the office I am working at, I would wear very minimal makeup. Sometimes I would go out of the house looking the same way. I noticed a HUGE difference with my self-esteem and how I felt. I was actually embarrassed about walking around looking like that. My excuse would be “well, I’m not trying to impress anyone at work because a) I’m not currently working in my field yet and everyone knows I’m only there temporarily and b) my boyfriend isn’t at work”. I noticed a difference with not wanting to talk to people as long because I didn’t want them to look at me and would try to avoid meeting someone… both things that are totally not me. Therefore, trust Joy and trust me when I say… always dress nicely and try to look your best. It makes you feel a hekofa lot better)
5. Eat Mood Boosting Foods: (Esp. Vitamin B’s…  wow baby. Not getting enough vitamin B’s sure as hek makes a huge difference. I forgot to take my vitamin B’s today and I feel like running home just to take them to help bring back my mood).

Hope you all have a great Monday and make the best of it. Monday is almost like hitting a restart button. Had a bad week last week? Hit the restart button and make this next one better! Use it as motivation. Exercise, eat healthy and be grateful. If you had a lapse, it’s okay… that’s normal.

Check out the link below with Joy’s explanations on why this list helps beat the Monday Blues:

The Power of Positive Thinking

Positive Thinking is extremely powerful. Many times it’s so hard to think positively in situations because it seems so gosh darn difficult to. You feel like your worlds about to fall apart or you feel like it’s unchangeable. Over the past few months, I have really tried to form my thoughts and my words to focus on it being more positive. I am trying to frame my mindset and re-word things to make them better. For example, if I feel like I am getting sick, I used to think “Oh no! I don’t want to get sick! I can’t get sick!”. Instead, I will tell myself “I am happy and healthy” repeatedly throughout the day. I feel that by saying things in the more positive way, I am more likely to remain healthy. Don’t get me wrong, I still take my Vitamin C, Echinacea and Oil of Oregano but I continuously think positively. It’s not an easy thing to do, but it gets easier with time.

Why not think positively? I once heard a quote that said something like (I suck at quotes so don’t quote my quote), “Your brain has room for only one thought at a time. Why not make it a positive one”? So true. Why not? If you had a choice, wouldn’t you much rather think the positive way versus the negative way? Why not choose to see the good in situations, instead of strictly the bad. What do good things do? They make you happy, cause you to calm down and actually think clearly and reduce your heart rate. Thinking negatively will cause you to increase your heart rate, cause you to more likely think irrational thoughts and just make you feel worse about yourself. It’s a lot less likely that good things will come out of thinking negatively versus thinking positively.

From this point on, think positively. Why the hek not? There’s really no good reason to not think positively. Situations — both positive and negative — shape us to who we are today.

Think positively — I dare ya!

The Awesomeness of Grapefruit

I have to admit, I have never been a fan of grapefruit, and I still am not 100% in love with the aftertaste, but I have been having grapefruits more regularly now. Why? There are so many benefits! Here are the benefits of grapefruit based on Tone It Up’s website:

  • Curbs your appetite, creating a full feeling in your tummy!
  • Stimulates the liver to activate fat burning enzymes, that break down fatty acids in the body.
  • Contains a flavonoid called naringin that helps with your insulin levels. It’s the reason for the bitter taste, but we add a littte stevia. Grapefruit is amazing as a weight loss food because it’s low glycemic Index, meaning it won’t spike your blood sugar levels. Naringin also helps with insulin sensitivity. The hormone insulin is released when your blood sugar spikes, causing you to crash, store the calories as fat and be hungrier sooner. Grapefruit actually lowers insulin levels which helps to keep your blood sugar levels steady so the calories are used as energy instead.
  • Naringin also promotes lean muscle growth in an anabolic state (after those workouts when your body is repairing!)
  • Contains cancer-fighting compounds like liminoids and lycopene
  • Packed with over 200mg of vitamin C & has other vitamins such as A, B complex (for hair skin & nails), E & K.
  • Contains calcium, folic acid (eat up prenatal mamas!), phosphorus & potassium
  • Has an alkaline reaction after digestion ~ helping you stay balanced!
  • Contains bioflavonoids that have been found to lower excess estrogen levels and helps to stop breast cancer from spreading.
  • Curbs that sweet tooth!
  • Assists in digestion
  • Helps with detoxing the liver.. after a fun night out with the girls!


No Bake Cookie Dough Bites by Lauren Conrad

How often do you hear that cookie dough recipes are “heart-healthy”? Well these are!! These delicious No Bake Cookie Dough Bites are guilt free.


Makes 12 LC+Cookie+Bites+w+title

  • 2/3 cup raw cashews
  • 1/3 cup oats
  • 1 scoop Protein
  • 1 Tbsp maple syrup
  • 1 tsp vanilla extract
  • ¼ cup cacao nibs or dark chocolate chips


  1. Combine oats and cashews in a food processor and grind into a flour-like consistency.
  2. Add maple syrup, Protein and vanilla; blend again until smooth.
  3. Transfer dough into a mixing bowl and stir in cacao nibs by hand.
  4. Roll the dough into approximately 12 chocolate truffle-sized balls. Enjoy immediately or store in the fridge for later.

If you want to see what the recipe is supposed to look like along the way, check out the website here:

Accountability is Key to your Success

Often times while reading my notes, I have found that accountability is key to successfully reaching your healthy goals. What this means is you tell someone, whether it be a family member, friend, coworker or even a health coach, about your goal and they check in with you regularly to see how your goals are coming along. Since you’re having to be accountable, you’re more likely to stick to your goals for many different reasons. It may be because you are embarrassed if you do not reach your goals, maybe you’d be excited to tell someone that you have been achieving your goals or maybe for some other reasons. You can even be held accountable by making a contract with yourself. For example, your contract could state, “I will exercise 3 times per week starting today, November 20th, 2013” or even “I will do one exercise video every night until my vacation”.

I make myself accountable through an exercise group called “Tone It Up”. Tone it Up was created by two personal trainers, Karena and Katrina. K&K have made meal plans, exercise videos and a community where girls can talk to each other, check in by telling others what they were eating that day and writing down their goals. Girls can even ask questions to other girls that are a part of the community. For example, I vowed that I would do one exercise video every night (unless I am able to do a full hour of exercise at the gym or a wellness program) until I go on my vacation. Once I reach my vacation, I will commit to daily walks on the beach and also will want to do some form of activity 3 days of that week.

Make yourself accountable to help you reach success easier. On the days/weeks you don’t reach your goal, it’s okay! Everyone has off days. We can’t be perfect 100% of the time.

The last thing I want to leave you with is this. Someone posted a fun little quote up on their facebook that I wanted to share.

“Wow, I really regret that workout.” – No one ever.

If you’re interested in finding out more about Tone It Up, check out their website here:

Gratitude & Creating a Gratitude Jar

As we come up to Thanksgiving 2013, many of us stop to think about how thankful we are. The unfortunate part is, we often forget to be thankful and grateful for what we have on a regular basis, outside of Thanksgiving. We often are hard on ourselves and wonder why we haven’t gotten that raise yet, why we don’t have a nicer car, why we can’t afford a new wardrobe etc. Do you ever think about how harmful complaining and being pessimistic is on ourselves?

This weekend I want to challenge you to get a jar, whether it be a mason jar or even a coffee bin and each day, put write down something you’re grateful for and throw it in the jar. I bet you’ll be amazed at how happy you feel and how lucky you are to have great people, things and opportunities in your life. Keep this gratitude jar for as long as you possibly because you always have things to be grateful for.

Here are some great links about gratitude and how to live a better/stress free life:



Dry Brushing: Boots your immune system & helps you detox!

Are you sick and tired of being sick and tired? Why not try dry brushing?! Dry brushing is a new technique used take care of yourself that I discovered a few weeks ago. Reading an article on the many health benefits to dry brushing sold me so much that I went out and bought a dry bush the very next day.

Here is a list of the many benefits to dry brushing listed on Joy McCarthy’s blog:

1. Skin detox: Sloughing off dead skin cells rejuvenates the skin and allows toxins to move out of the body

2. Cleanse the lymphatic system*: Dry skin brushing stimulates the lymphatic system which is very connected to your immune system. Strong immunity = healthy body.dry-brush-bigx-2-Copy

3. Get your glow-on! Removing dead skin layers softens rough patches

4. Helps reduce cellulite and prevent it.

5. Soft skin: Stimulates the hormone and oil producing glands

6. Stimulates circulation

7. It’s incredibly invigorating!


How to dry brush: (also watch the video from the link below to find out more information), brush your body from the feet up in a circular motion towards your heart.

Where to buy one: Want to know where to buy a dry brush? I purchased my dry brush at Noah’s Health Food store. Check out other health food stores to see if dry brushes are available!

For more information on what the lymphatic system is and how it is linked to your immune system and a quick video on how to dry brush properly, check out this blog:

Drink your Lemon Water!

Lemon water. I’m sure many of you have heard about this popular liquid concoction, but have yet to jump on the bandwagon. Wondering what’s so good about drinking lemon water first thing in the morning?

Why lemons are awesome:

Lemons have antibacterial, anti-viral and immune boosting abilities. Lemons boost the immune system because they contain citric acid, calcium, magnesium, vitamin C, bioflavonoids, pectin, and limonene. As an added bonus, lemons can also be used as a weight loss aid because they help with digestion and also act to cleanse the liver. Have I sold you yet?

How to get the benefits:

This image shows a whole and a cut lemon. It i...

Who knew lemons could be so beneficial? (Photo credit: Wikipedia)

You should be using purified water and it should be lukewarm not scalding hot. You want to avoid ice cold water, since that can be a lot for your body to process and it takes more energy to process ice cold water than the warm. Always use fresh lemons, organic if possible, never bottled lemon juice. It is recommended to squeeze 1/2 a lemon with each glass first thing in the morning before you eat a single thing, or workout, etc.

Not sold yet?

Here’s 10 reasons why you should start your morning with that little bit of lemon water:

1. Aids digestion
2. Cleanses your system/ is a Diuretic
3. Boosts your immune system
4. Balances pH levels
5. Clears skin
6. Energizes you and enhances your mood
7. Promotes healing
8. Freshens your breath
9. Hydrates your lymph system
10. Aids in weight loss

To get all the details on these 10 benefits, check out this great website where this information came from:

If you decide to start drinking lemon water, let me know how the journey is going!

Wellness Workshop Topics!