Strengthening your immune system

I’ve got a hot topic for you in this post, and, if you ask me, it hasn’t gotten enough attention over the past couple of years.

It’s your immune system, and here’s why I think it needs more attention:

Your immune system is basically like your very own Marvel superhero universe, working hard to protect your body 24/7 from invaders.

Here’s the overlooked part: When you strengthen your immune system, you actually create a fitter, stronger, leaner, and healthier body. 

Which means, strengthening your immune system goes hand-in-hand with your health & fitness goals.

7 Steps to Strengthen Your Immune System:

 

1. Get at least 7 hours of sleep a night. Studies show not getting enough quality sleep makes you more susceptible to getting sick.

2. Make sure your diet is packed with whole plant-based foods (fruits, veggies, nuts, legumes, etc.) because they contain antioxidants, anti-inflammatories, and vitamin C, which all can help you fight illness.

3. Get some fiber, too. Your gut microbiome is a big part of your immune system – the healthy bacteria in your gut can improve your immunity while keeping pathogens from getting into your body through your digestive tract.

4. Cut back on added sugar. This one is a one-two punch. First, added sugars contribute to disease-causing inflammation. And second, they contribute to obesity, type 2 diabetes, and heart disease, all of which can affect your immune system.

5. Moderate exercise can cut inflammation plus promote the turnover of immune cells in your system. Aim for 150 minutes a week (5 x 30-minute sessions of exercises like brisk walking, swimming, jogging, biking, etc.)

6. Don’t get dehydrated because it’s linked with lowered immunity. Try to drink at least half your bodyweight in ounces in water, daily (140 pounds = 70 ounces).

7. Make time to destress by building stress management into your routine. This could be yoga, meditation, prayer, journaling, exercise, or anything else that helps you burn off stress. Being chronically stressed is linked with inflammation in your body, plus it can affect your immune cell function.

Being proactive about your health and well-being matters now and into the future!

How many of those 7 steps are you taking today? Let me know in the comments below or on our Facebook page!

PS: If you’re ready to take the next step in your fitness/nutrition/wellness journey, we have programs that might be the perfect fit. Set up an initial consultation here to learn more: https://p.bttr.to/34EJjWg

How to declutter your self-care routine

The other day I outlined the only success formula you’ll ever need to get the results you’re after:

ATTENTION + SUPPORT + PROVEN PLAN + ACTION = RESULTS

But there’s something you can do to make that winning formula a MAGIC formula. It’s probably the only “hack” or “secret” I endorse (because it just plain WORKS).

Identify your top 2-3 specific actions that will get you there the fastest (safely).

And then just give THOSE your attention and focus. Don’t let yourself get bogged down with all the “extras”.

It’s so tempting to want to do ALL the things … but trying to do too much, too soon, too often can lead to feeling burned out and overwhelmed.

Instead, what if you just kept it SIMPLE? 

Want to change your body composition? 

Focus on your nutrition, workouts, and sleep.

Want to improve health markers?

Ask your health care provider for their top 3 lifestyle change recommendations … and lean into them, hard!

Want to get those hormones under control?

Focus on reducing your stress levels through nutrition and mindfulness.

It’s not fancy or complicated, but it works.

What are 2 to 3 actions that you know will move you closer to feeling your absolute best? Start doing them TODAY – and let the results take care of themselves!

Our consultations and programs cut the guesswork so you know exactly which actions to take (and when to take them) to help you. You'll get control of the meno-belly, regain energy, and feel amazing -- without feeling deprived or overwhelmed.

Want to know more? Click here for a complementary consultation call.

Time to throw in the towel?

Let’s hop into your Delorean and travel back in time… not too far, just a couple of months.

Back to when you set your goals for 2022 at the beginning of the year. 

What does you from two months ago think about how much present-day you has accomplished so far this year?

Are you happy and excited about your progress? 

Or are you thinking, “Oye, here we go again.”

Either way, it’s time to turn that Delorean around and come back to the preset… because it’s time to:

GET TO WORK.

If you’re happy with how things are going, that’s awesome. 

But if you’re NOT (like the majority of people)… it’s definitely NOT too late to get back on track.

Question #1: Ask yourself: What happened? 

• Did you lose steam because you weren’t getting the results fast enough?

• Because it took too much time?

• Because you missed a workout or ate some “bad” food, and threw in the towel?

• Because you lost interest?

• Because you didn’t have enough support around you to keep you accountable and motivated?

• Or is what you’re doing just not working? 

If you think about this the right way, it’s an opportunity in disguise. This is because reflection gives you the chance to get to the ROOT of an issue. 

When you practice self-reflection – and you keep it honest – you get to know yourself a lot better. 

This way you can pick up on triggers or tendencies that derail your progress … and you can make different decisions next time around. 

Which leads me to: 

Question #2: What can I do to overcome _____ (whatever your answer was in question 1)? (And then DO it.)

This is why so many successful people decide to hire a COACH to help them reach their goals – even coaches (like me!) work with coaches. 

A coach can create a plan for you and your lifestyle to fast-track success … so you don’t have to go through the pains of figuring it out on your own. 

Not only that, but they will be there every step of the way to help support you and hold you accountable …

So that even if you fall off track, you get RIGHT back on so you can crush your goals. 

If you have fallen off track with your New Year goals, but you’re NOT ready to throw in the towel … AND you finally want to make your goals a reality, LET’S DO THIS!

Head on over to my website — www.alignment-studio.com — and sign up for a complementary initial consultation. Together, we can reach your wellness goals.

The no. 1 reason people can’t sleep

 

I’ve got a little bonus challenge for you today that can play a surprising role in your results … and (even better) help you feel better.

Here it is: Take a few minutes today to think about your STRESS MANAGEMENT plan. 

Everyone should have one. It’s one of the big health & wellness “basics” I’ve been talking about this month.

FACT: Stress is a normal part of life and sometimes it’s even good for you. 

But when it gets out of control it can affect not only your results … but also your sleep, your mood, and your health.

This is why it is so important to have a plan to help burn off your everyday stresses. 

Don’t believe me?

Check this out: Stress is the No. 1 reason people say they can’t sleep.

Your sleep matters, because while you’re getting your Zzzs, your body is actually hard at work, recovering, rebalancing, and refreshing. 

PLUS it’s also reactivating your immune system and flushing out metabolic waste from your brain!  

But stress does more than ruin your sleep. It can affect your appetite, lead to cravings, and also disrupt your immune, digestive, cardiovascular, and reproductive systems. It can also give you headaches and lead to chronic diseases including diabetes, heart disease, and high blood pressure, depression, and anxiety.

This is why it’s SO IMPORTANT to have a (healthy) way to burn off stress every day.

There are so many great ways to do it:

• Meditation

• Regular exercise

• Getting out in nature for some fresh air & sunshine

• Journaling

• Relaxing hobbies 

• Having strong social connections

Today, I encourage you to take a few minutes to think about 1) how stress is affecting you and 2) the ways you currently manage stress in your life.  

At Alignment Studio, we believe it’s all connected. True fitness and wellness is a reflection of your overall health and happiness!

PS: We have a proven plan, support, motivation, and years of experience helping people just like you to manage their menopausal symptoms and reach their wellness goals without feeling deprived or starved. To learn more, sign up for an initial consultation by clicking HERE.

REFERENCE:

www.nimh.nih.gov/health/publications/stress

www.webmd.com/sleep-disorders/ss/slideshow-insomnia-medical-causes

This food makes me angry

 It’s not your imagination.

There ARE actually foods out there that are specifically designed to make you crave them.

I’m talking about from start to finish -- their ingredients, taste, packaging, and marketing – basically, these foods are created to make you want MORE, MORE, MORE.

But the thing is, these foods are also some of the absolute WORST things you can eat, because they’re linked with obesity, type 2 diabetes, heart disease, and a long list of other chronic conditions.

(If you can’t tell, this gets me a little fired up.)

This month I am talking about SIMPLE steps you can take to get – and stay – on track with your healthy habits.

One of the BEST steps you can take is to avoid these foods if at all possible.

I’m talking about ULTRA-PROCESSED FOODS – factory-made cookies, chips, breads, boxed meals, frozen meals, etc.

These foods activate your brain’s reward centers, making you crave them, and even causing you to overeat.

The difference between PROCESSED and ULTRA-PROCESSED FOODS is that when you do anything to a food – like cooking it – it’s technically a form of processing. So that means sautéed greens and roasted chicken are “processed” foods.

BUT ultra-processed foods are made from low-quality, highly inflammatory ingredients (unhealthy fats, added sugar, and highly refined grains). 

As a result, they’re low in fiber, protein, and valuable plant chemicals and other micronutrients your body needs to function at its best!

If you eat these foods, you will be doing your health a major favor if you take a big step away from them.

Instead, make SMART SWAPS to whole, nutrient-rich foods whenever possible:

• Nuts

• Fruit

• Veggies

• Whole (unrefined) grains

• Lean proteins

• And healthier homemade versions of those ultra-processed foods as “treats”

It can be an adjustment for your taste buds to get used to non-ultra processed foods … but you will be absolutely AMAZED at the difference in how you feel. 

Just some of the changes you might notice: more energy, fewer cravings, fewer aches & pains, better sleep, improved workout performance and concentration, and so much more!

→ Try it for just ONE week and see for yourself. 

And if you want something step-by-step, with a customized blueprint to help you with your wellness goals and just feel good again, our nutritional consultations will help you navigate the myth-information and find a plan that works for you and your lifestyle. I would love for you to check it out here!

No. 1 tip to avoid overwhelm

 

I’m going to share something really important that just might change how you look at your health & fitness.

It’s a mindset trick that will make it EASIER for you to:

1. stick with the basics, 

2. avoid feeling overwhelmed, and 

3. take off some of the pressure you might feel about all things you think you “should” be doing.

Think back to the last time you had to teach someone something.

Maybe it was a new person at work … maybe it was teaching a kid to tie (or Velcro) their shoes … or maybe it was in an actual classroom.

How did you do it?

I’m guessing you didn’t overwhelm your student with EVERYTHING at once – or expect them to do it exactly right on their first (or second or third) try.

You probably started with the basics … at the very beginning … and then when they understood them, you added more info or actions.

Your healthy lifestyle habits are no different.

EXCEPT that we expect ourselves to be able to jump right into the deep end and do ALL the things from Day One.

(And do them perfectly.)

Not exactly a recipe for success – more like a plan for burnout and frustration.

A better approach: let yourself be like your student, and focus on 1-2 new habits and skills – actions that actually help you feel SUCCESSFUL.

And then add more when it’s time.

This could be:

• Starting with a few workouts a week that leave you feeling energized and stronger (vs. sore and exhausted)

• Making changes in your meals and snacks to include foods that you love AND support your goals (vs. leave you feeling deprived with constant cravings)

• Finding ways to fit self-care into your busy schedule (vs. always feeling like you’re behind and struggling to catch up)

Sounds pretty good, right?

At Alignment Studio, we help our clients create results that last a lifetime by focusing on the actions that actually WORK – for them, their goals, and their lifestyle!

We’ve helped dozens of clients regain their energy, reduce the intensity of their hot flashes, manage menopausal weight gain, and sleep better.

And we’d love to be part of your wellness team to help YOU reach your goals. 

If you’re still reading right now, it’s for a reason. You’re probably ready to make some kind of a change in your life … and that’s AMAZING. 

If this is you, let’s talk. You can head over to our website or click here for a free initial consultation.

Or, head on over to our private Facebook group for tips and challenges that will help you reach your wellness goals.

How to dial in your nutrition, fast

Controversial info onboard! 

This month I am focusing on keeping things SIMPLE to help you stay on track with your goals in 2022.

Today I want to talk about your MEALS … because a lot of times we’re led to believe that the more complicated and “fancy” our nutrition is, the better.

Here’s one GREAT way to keep it simple:

Eat real food. In other words, you will want to shop the perimeter of the grocery store and avoid the highly processed items. Come up with a “food formula” that works for you, that includes meals that

1. you love,

2. are simple and easy to throw together, and

3. align with your health & wellness goals

And simply rotate meals that follow that formula throughout the week!

You do NOT have to reinvent gourmet meals every time you sit down to eat … or constantly come up with new ideas every day.

Having a go-to formula works in several different ways:

• It simplifies your shopping and food prep.

• It removes “decision fatigue,” which can happen when you’re forced to make choices all day long. The more decisions you make, the harder it becomes to make good ones!

• It helps stop that overwhelmed feeling you can get when you’re wondering whether your choices are “right” or “wrong” or “good” or “bad.”

• It saves you time and energy and can actually help you stay on track.

This works whether you’re prepping meals for yourself or a houseful of picky eaters. 

Personally, it’s SUCH a relief NOT to have the “what’s for dinner” question hanging over my head every day.

Do you have a list of go-to recipes that you eat on a regular basis? 

What are some of your favorites? Let me know in the comments below.

If you would like some more ideas for healthy meals, be sure to check out our Jump Start Program for tips on creating sustainable habits that will get you to your health and wellness goals. You can find information on the Jump Start Program here.

Hope this helps make your meal planning a little easier!