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  • Choose you in 2019

    Choose you in 2019

    With the holidays behind us, we have entered the season of new beginnings. A time to start fresh. Leave the past in the past and move forward. We set goals and make resolutions to help us live long, happy and healthy lives. It's a pretty exciting time, full of promise. At the start of a new year, Ilike to take a little time to reflect on the year prior, take a few moments of gratitude for all the good that occurred. Of course, in life, there are rough times too. I look at those and pinpoint the lessons I learned, then I move on. When setting goals for the New Year, I have learned to take the following steps...
    First we journal! Picture the perfect 2019, now put pen to paper and write. ....

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  • The Right Way to Detox in the New Year

    The Right Way to Detox in the New Year

    When we think of doing a detox or cleanse, we often think of calorie restriction, juicing diets, special supplements or detox kits, the maple syrup cayenne cleanse, and the list goes on. If you’ve been lax on healthy eating over the holidays and now feel like it’s time to reign it in, try resetting your system with 2 weeks of whole-foods-based clean eating. Contrary to a strict cleanse, this gives your body all the nutrients it needs to support proper detoxification of your system.
    Why Detox the Whole Foods Way?

    Remove toxins and excess waste from your system
    Balance blood sugar levels

    Decrease inflammation
    Provide optimal nutrients to support your body’s natural ....

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  • 12 Ways Lack of Sleep Can Lead to Weight Gain

    12 Ways Lack of Sleep Can Lead to Weight Gain

    Evidence from study after study has shown that poor sleep quality and reduced duration of sleep are associated with an increased risk of becoming overweight or obese. Sleep restriction, which is less than 6 or 7 hours a night for the average adult, also leads to hormone disruption, slower metabolism, and increased caloric intake. Yikes! Here’s what your body is going through when you consistently get less than 7 or 8 hours a night of quality sleep:
    1. Up to 30% increase in daily caloric intake!
    Fatigue can often be confused with hunger, making it easy to reach for an average of 300 extra calories a day. At that rate, you might be looking at up to 2lbs of weight gain a month.
    2. ....

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  • Slowing Down to Release More

    Slowing Down to Release More

    What if you could improve your health and well-being and even get rid of unwanted pounds without drastically making changes to your diet? Sound too good to be true? It’s actually not, and you can start with the simple act of slowing down. Slowing down while you eat and being more present with your food creates many health benefits including:
    Better digestion
    Better food choices
    Increased satisfaction with meals
    Smaller portion sizes
    Greater joy surrounding food. If your goal is to release weight, studies have shown that simply slowing down while you eat reduces energy intake and increases satisfaction at meal completion, especially if you tend to overeat 1,2 . When you slow ....

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  • Don’t Fall off the Meal Planning Train this Summer

    Don’t Fall off the Meal Planning Train this Summer

    Ideas to stay organized and on-track with nutrition over the busy summer months…
    and all year round, really!
    School’s out and the usual routines that work year-round might be out too. That doesn’t mean that meal planning and healthy eating have to take a hike for the summer though. Meal planning is a personal process and will look different from family to family. But, here are a few fundamental tools that will make meal planning and preparation easier for everyone all year round: Mindset
    - understanding the importance of setting aside time to meal plan. This means less stress during the week, more time with your family, healthier food choices, creating ....

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  • 8 Feel Good Reasons to Eat Locally This Summer

    8 Feel Good Reasons to Eat Locally This Summer

    The other day I was peeling the sticker off a beautiful, organic red pepper that I was about to add to my salad and noticed it said grown in Holland. I don’t know why this struck me more than bananas from Ecuador or avocados from Mexico, maybe I’ve just become accustomed to seeing those names, but Holland really got me thinking. Do I need to be eating a pepper that has travelled half way around the world to get to my plate? This can’t be good for the environment or our local economy, not to mention it’s now summer and the farmer’s market is open and filled with tons of local vendors with seasonal fruits and vegetables just waiting to be taken home and ....

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  • Building Your Fitness Support System - Who You Need On Your Team

    Building Your Fitness Support System - Who You Need On Your Team

    If you want to see great success with your workout program and diet plan, it’s important that you have a good support system in place. These are the people who are going to encourage you along the way, helping you out whenever you need assistance. Those who have a good support system will almost always far better in reaching their goals compared to those who try and go at it alone. That said, who you have on this support team is also important. While you may not have the option of being choosy, if you do have a number of individuals you can get involved, you can position yourself for success. Here are the people you’ll want to have to lean on… A Good Personal ....

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  • A Closer Look at the Mindset of a Fit Person

    A Closer Look at the Mindset of a Fit Person

    Ever wonder what makes some people so naturally gifted when it comes to fitness? It might seem that they never even have to think about hitting the gym, they just do it, never missing a workout. And, they seem to actually enjoy eating healthy and using proper nutrition. It's like their taste buds are just different or something. What's really making them like this? That is the question. You need to realize that what’s going on in the mind of one of these people is often much different than what’s going on in the mind of an average person – one who doesn’t prioritize their health and fitness to the same degree. Let’s look at a few of the similar traits ....

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  • 3 Ways to Re-Motivate Yourself in the Gym

    3 Ways to Re-Motivate Yourself in the Gym

    Last week I was talking with some of our members because I hadn’t seen them at our Kirkland boot camp for a while and asked them where they had been. They all gave one of two excuses: “I’ve been busy” and, “Have I really been gone that long?” Whenever I hear those types of excuses I know that there’s something deeper happening. What it really means is that they’ve lost their motivation and need a reset. This always happens around this time of year (the 8 week mark after New Year’s) and I bet most of you can relate. Fortunately this is common and there’s always a fix. 1. Remember WHY you want to be more fit and healthy.

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  • Kirkland Boot Camp to Support EWF

    Kirkland Boot Camp to Support EWF

    A few weeks ago we hosted an outdoor boot camp in Kirkland to support those affected by the Eastern Washington fires that burned on all summer long. We raised a ton of money to support this cause and had a really fun workout. Check out the video below to see what we got up to. Thank you to everyone who came out and donated. I love doing boot camps like this and I can’t wait for the next one. ....

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