This always gets me fired up ...

Want to know the #1 roadblock that’s stopping people from reaching their goals? 

This is based on my years of experience, but there’s plenty of science to back it up.

The #1 thing – not mindset-related – that stops people from reaching their health & wellness goals is … drumroll …

Eating ultra-processed – aka “JUNK” – foods! 

By that I mean:

• frozen or prepared meals, instant noodles, and soups

• baked goods, (pizza, cake, cookies, packaged bread, etc.)

• processed cheese products, ice cream, candy

• breakfast cereals

• chips, crackers, and other packaged snacks

• processed meats (sausages, fish fingers, chicken nuggets, processed ham)

• sodas & other sugary drinks




If you want to live a high-energy and healthy life – these foods are NOT your friends.




Not only do they contain less fiber, vitamins, and minerals than whole (unprocessed) foods … 




But they also contain unhealthy added sugars, fats, and salt.




They are engineered to make you want to eat MORE than you would if you were eating whole foods. 




Because of all of the chemicals they use to make you CRAVE ultra-processed foods, it’s tough to break out of the cycle.



Not good. 




But that’s just the start of it.




• One study of more than 100,000 adults found that eating 10% more processed foods was linked with a 10+% increase in heart disease and stroke.




• Another study of 20,000 adults found that eating more than 4 servings of these foods a day was directly linked with an increased risk of all-cause mortality. For each extra serving, that risk increased by 18%.




• Plus, they are linked with gaining weight, which is linked with diabetes, heart disease, and a whole bunch of other ailments and diseases.




Your amazing body deserves nourishing food. Not junk.




It can take some time and patience to retrain your tastebuds, but it’s definitely worth it.




If you are looking to take the next step to boost your health & wellness, we’re here to help. Our personalized coaching has helped hundreds of people

just like you live a healthier, more vibrant life. You can learn more here.

Should you do a detox?

Controversial topic ahead!

A lot of people LOVE the idea of “doing” a detox. 

Since this month we’re focusing on getting rid of things that are blocking your results, I thought it was important to talk about them.

But, what if instead of talking about detoxing the body … we talk about detoxing what we put in, on, and around our bodies?

(NOTE: This is also known as living a healthy lifestyle!)

The fact is, your body already has an AMAZING built-in system to get rid of waste and toxins. It includes your liver, kidneys, skin, lungs, and large intestine. 

But unfortunately, our modern lifestyles and habits tend to make it harder for our organs to do their jobs.

The good news is that you can help turn that around by cutting back on the overload your “detox” system has to deal with.

Bonus: This approach helps YOU reach your goals faster, and feel better, too.

7 Ways to Boost your Body’s Detox System:

1. Limit alcohol. Too much alcohol can make it harder for your liver to do its normal jobs – one of which is helping your body get rid of toxins. (Experts recommend limiting alcohol to 1 drink a day for women and 2 for men.)

2. Get enough sleep. During the day, waste builds up in your brain. Then, at night when you’re sleeping, it’s swept away. Not enough sleep = waste buildup.

3. Drink enough water. Water performs lots of functions in your body, including helping your body’s detox system remove waste products from your blood.

4. Avoid sugary & processed foods. Eating high-calorie foods low in vitamins, minerals, and other nutrients is linked to chronic diseases like obesity and diabetes. This can hurt your organs (like kidneys & liver) that help your body’s detox system.

5. Don’t eat too much salt. Among other things, it can lead to your body retaining water (related to #3 above).

6. Be active. Exercise and regular activity lowers inflammation in your body and helps boost your body’s ability to detox.

7. Choose your self-care and home cleaning products carefully. Using natural products on your body and in your home can drastically cut your exposure to chemicals.

When you support your body with a healthy lifestyle that works with your schedule and your goals, you don’t need a quick fix!

We can help you make that a reality. Our personalized coaching is designed to help people just like you have more energy and naturally detox without increased stress or deprivation.

Have questions? Drop a comment below.

Sleep & Your Results

When my clients are struggling in almost any area of their overall health … 

… there’s one question at the top of my list to help figure out what’s going on.

“How’s your sleep?”

Getting your sleep habits under control is a super important “basic” that will help skyrocket your results. 

It impacts everything in your body, right down to the cellular level. 

I’m talking about things like your health, fitness, body composition, hormones, stress levels, appetite, mood, ability to concentrate, immune system, and even aging. 

And … did you know that while you sleep, your brain actually “cleanses” itself? 

Researchers discovered that while we sleep, cerebrospinal fluid washes in and out of our brain helping to get rid of metabolic “trash” that accumulates there during the day.

Over the long term, lack of sleep is correlated with dementia, Alzheimer’s, heart disease, and type 2 diabetes. 

Plus, a large review of studies linked too little sleep to an increased risk of obesity by 89% in children and 55% in adults.

Pretty eye-opening, right?

That’s why it’s SO important to find what works for YOU, so you can get 7-9 hours of sleep every night.

Here are 8 tips to improve your sleep (and your results) naturally:

1. Get some sunlight every day, but avoid blue light (from TVs, computers, and devices) at night.

2. Avoid caffeine after your morning cup of coffee. Caffeine can stay in your system for 6-8 hours.

3. Wake up and go to bed at the same time every day/night, and avoid daytime naps longer than 15-30 minutes.

4. Avoid alcohol because it can interfere with hormones related to sleep … plus it’s linked with sleep apnea.

5. Optimize your bedroom for sleep: make sure it’s quiet, dark, comfy, and serene, and that it’s at the right temperature for you (not too hot or cold).

6. Avoid eating for a few hours before bed because it can disrupt your hormones (this is a sneaky one that’s worth tracking).

7. Get in a workout, but not too close to bedtime.

8. Wind down before you go to bed: take a relaxing bath or shower, listen to quiet music, read a book, etc.

And if you try all of those tips and STILL can’t sleep, be sure to tell your healthcare provider the next time you have an appointment. 

At Alignment Studio, our coaching program takes a whole-body approach to your wellness because it’s all related. With a time-tested plan that works for YOU and your goals, we make results happen. Want to know more? Click here: www.alignment-studio.com

So, how did YOU sleep last night?

Mindset makeover

This month I’ve been talking about next-level steps you can take to boost your results … and today’s post might just be about the most important step.

It affects almost every action you take and every decision you make.

It’s your mindset … and it could be playing tricks on you!

Here’s why it’s worth paying attention to:

People can develop beliefs, habits, and feelings that help us, but later in life, those same beliefs, habits, and feelings can work AGAINST us without us even realizing it!

Here are a couple of examples of my beliefs that I discovered. I'm focusing on fitness & wellness here, but mindset applies to every area of your life, from your finances to your relationships.

Example 1: When I was growing up, fun food (cookies, cake, pie) was used as a reward or way to soothe my feelings when I had a bad day. So now, if something great and/or stressful happens, I find myself thinking that I “deserve” pizza and ice cream even though I know they aren’t helping me reach my goals (not to mention the stomachache after I eat them).

Example 2: I spent years competing as an athlete and now believe that I didn’t do a “real” workout unless I give it my all, even if it leaves me feeling exhausted and overly sore (and even aggravates an old injury or two).

You get the picture!

We all struggle with these things at some point or another. 

The good news is that you can CHANGE your mindset around these beliefs. Here are 3 steps to overturning those limiting beliefs.

1. It starts with PAYING ATTENTION and recognizing them when they crop up. 

This can be surprisingly challenging because they can feel like non-refutable facts or actions, to the point where you don’t even question them.

This is why it’s so important to:

2. Question your beliefs and habits. Try to understand them – while they might have served you in the past, are they doing you any favors now?

Ask yourself, “Why do I think or do this?” 

3. Step out of your comfort zone (with baby steps). Over time you can replace your old beliefs with positive beliefs and habits that support your goals and current lifestyle.

If you need help getting rid of old, limiting beliefs that have been getting in your way, our personalized coaching can help.

We have a proven plan to help you reach those wellness goals and balance your hormones naturally. You can learn more here: www.alignment-studio.com.

You’ve got this!

Nutrition hack: Be intentional

It’s nutrition hack day … and I’ve got a tip that will give you a major payoff both right now and into the future.

But first, I need to start with a big question.

When you sit down to eat, do you pay attention to your food and how your body feels while you’re eating?

Or … are you chowing down in front of the TV or while scrolling your phone/computer?

Paying attention to how you fuel your body – and being INTENTIONAL about your food choices – can seriously transform your results.

By being intentional, I mean paying attention to:

• Where your food comes from

• How you prepare and serve it

• What it tastes like and how satisfying it is (every bite)

• How it makes you feel after you eat it

Check this out! According to a government study, the average person spends 2½ hours a day eating. 

BUT for more than half of that time, we’re not paying attention to what we’re doing – we’re watching TV, working, on our phones, reading, etc.

More than HALF. 

The problem with that is that being intentional helps you figure out which foods are working FOR YOU or AGAINST YOU.

By that I mean, meals that keep you feeling fuller, longer … or make you feel bloated, blah, tired, and/or hungry two hours later.

Try this: For the next few days, really pay attention to your food. 

• Before you eat, think about where the food came from and how it was prepared.

• Take a moment to think about what purpose it is serving for your body, health, and goals.

• Taste and enjoy every bite.

• Notice if/when you feel full or satisfied.

• Note how you feel 1-2 hours later.

You might be (you will be!) surprised at what you discover.

Just a reminder – we are opening up 10 spots in our coaching program. If you’re ready for real results and want to know how we can help you, let’s talk. Schedule your call here: https://p.bttr.to/3ruMnLi

The “minimum effective dose” effect

I’ve been talking a lot about moderation this month, so far mostly about food … but guess what? 

Moderation ALSO applies to exercise and your workouts.

The old days of “no pain, no gain” are definitely in our rear-view mirror. Instead, it’s about the “minimum effective dose” for results.

That means getting just enough exercise to maintain or improve your fitness, without overdoing it (especially when it comes to long or super-intense workouts).

More is definitely NOT better, for so many reasons. 

Some of those reasons might surprise you:

• It can set you up for injury

• Your body needs time to recover between workouts 

• It can lead to burnout

• It can make you feel hungry 

• It can make you tired, which means you’re less active the rest of the day, burning fewer calories than would have without exercising, and

• Doing too many long or super-intense workouts is not good for your heart

The key is to find the right mix for your fitness level, your goals, and your likes/dislikes.

Your fitness prescription (recommended by the AHA):

• Strength training that hits all your major muscle groups at least twice a week.

• For cardio: 150 minutes of moderate activity or 75 minutes of vigorous activity every week, spread out over the course of the week.

• PLUS … health experts recommend cutting back on how much time you spend sitting or lying around.

If it sounds confusing – it isn’t! 

It works out to just 5 x 30-minute moderate-intensity sessions (walks, jogs, cardio machines, classes, etc.), OR 3 x 25-minute higher-intensity workouts a week, and two strength-oriented workouts.

Of course, you always want to check with your doctor before you start a new exercise or fitness program. And, if you need help or have questions, set up a consultation. We are here to help!

Eating “skills” vs dieting

If you had to grade yourself today – right now! – on your eating and nutrition skills, would you get an A, B, C … or …?

(haha: I’m talking about “healthy” eating here, for the record.)

Most of us think of eating/nutrition as something we should just automatically KNOW about …

… or we even label them as virtues.

EXAMPLE: I can’t even count how many times clients have told me they have been “good” or “bad” when it comes to food. 

But there really ARE skills involved – things like meal planning, grocery shopping, meal prep (aka cooking!), knowing which foods fill you up, which ones make you feel hungry, etc.

Understanding portion sizes is also a skill. In fact, I just released my latest ebook to help with this, The Handy Portion Guide. Get your copy here: The Handy Portion Guide.

Some of us were never taught these things growing up! Or we’ve been taught so many conflicting things, it’s hard to know WHAT to believe.

Focusing on building these skills is a GREAT mindset switch. 

It is empowering (vs. restricting) because it’s not about deprivation – it’s about creating a healthy and fit lifestyle that you actually enjoy.

A few more learnable skills (obviously this depends on your goals & lifestyle):

• Finding 3-4 breakfast options that taste great and keep you filled up till lunchtime

• Knowing how to meal prep during busy weeks

• Protein: understanding how to make sure you’re getting enough for your goals

• Veggies: finding ways to work them into your meals (most of us don’t eat enough of them!)

• Getting great at once-weekly grocery shopping (& streamlining it so you can get in and out fast)

• Discovering snacks that satisfy you AND don’t derail your progress

Taking time to master these kinds of skills will move you closer to your goals … and give you a foundation that will last you a lifetime.

Just something to think about!

PS: My personalized coaching program can help you pinpoint the skills you need to manage your menopausal symptoms, lose inches, and feel strong – and then put those skills into practice. Learn more here: www.alignment-studio.com.