hand-crafted health & fitness

Category: Lifestyle (Page 1 of 3)

Smash Your Scale!

One of the first questions we ever get asked when we are starting our health journey, filling out paperwork, going to the doctor, etc. is “How much do you weigh?”

This is such a loaded question. Especially for women.

There is such a negative stigma on certain weights & there is so so much pressure for women to be a certain weight. We are constantly being reminded about it from our doctors, the media, our friends, our trainers, etc. Many of us have scales in our bathrooms that we step on on a daily basis.

One of the biggest challenges I give my clients at the beginning of our work together is to stop weighing themselves all the time. To get rid of the scale or better yet – smash it! Especially for those who are constantly focused on making sure that a certain number shows up on that scale every day.

There is way too much focus put on reaching a certain number that we really stress ourselves out. As we have talked about before, when we put ourselves into a stressed state, it can completely reverse any healthy habits you are working on.

When we are in a stressed state, our body produces extra hormones that store fat, our metabolism won’t work correctly and we will end up storing weight, our blood pressure goes up, and so much more.

So, I challenge you to smash your scale and to stop using your weight as an indicator of whether or not you are being healthy. Instead of focusing on the number on the scale, start focusing on how your energy level is. Focus on what healthy habits you are adding into your daily routine. Focus on eating foods that you love and that your body will also love. Focus on moving your body. Focus on feeding your body with self-love and positive thoughts & energy.

If you aren’t comfortable with getting rid of your scale, how about reducing the number of times you weigh yourself. And don’t forget that when you are starting a journey to health, you will oftentimes gain weight at the beginning & you will fluctuate a lot along the way. So many things play into that number on the scale (gaining muscle, water retention, hormones). Don’t be afraid to smash the scale & start measuring the facts that really matter.

What is Beautycounter?

We spend a lot of time worry about what we put IN our bodies, but when is the last time you stopped to really consider what you put ON your body?

Our skin is our largest organ & yet, we rarely stop to think about the things we put on our skin on a daily basis. Before we get into why it’s such a problem, stop and think about it for a minute.

How many personal care products do you use on a daily basis? We’re talking soap, lotion, shampoo, conditioner, foundation, mascara, lipstick, toothpaste, deodorant. Really stop and think about it. Is it eight? Ten? Twelve?

The average person uses about 8-12 products.

Here’s the problem.

We have not passed a major federal law governing this industry since 1938. (That’s almost 100 years ago! Think of all of the things that have happened in the world since 1938.)

For one, we have introduced over 80,000 chemicals into the market – many of which have absolutely no safety data.

What’s worse is dangerous ingredients such as lead, formaldehyde, and phthalates are allowed in these products that we put on our bodies and on our kids every single day, day after day.

And, even if we were to find an issue with this, the FDA is not allowed to do anything about it.

There are no standards that dictate terms like organic or natural – which means if you are using products with these claims, they mean nothing.

Watch this quick 3-minute video to learn what’s going on & how you can help.


It’s time for a change – don’t you think?

Beautycounter is more than a beauty company. Their products are incredibly high-performing and beautiful, but it goes way beyond the products themselves. This company is leading a mission to get safer products into the hands of everyone.

We should not be asked to compromise our health in the name of beauty.

Let us show you some great swaps & introduce you to a brand that is changing beauty for the better.

Browse & Shop Here:


Coloring to improve your health


How do you keep yourself calm throughout the week?

As we all know by now, stress is one of the leading factors to so many of our health problems…weight gain, diseases, cancers, mood disorders, and so much more.

So, one of the keys to keeping healthy is to have strategies to reduce stress.

I just added coloring to my list.

I’m sure you have been seeing the adult coloring book fad that has been going on lately. I must say, it really is calming. It is a fun way to feel kind of like a kid again. Plus, it is a great way to get your creative juices flowing.

What’s on your list for stress reduction strategies? Need some more ideas?

Here are some of the things on my list:

  • coloring
  • running
  • working out
  • the ocean
  • listening to music
  • taking a walk outside

Everyone is a little different, but I challenge you to make a little list of healthy ways to keep calm and reduce your stress. Then, when you need it, you’ll have a list of ideas.

It could be the thing that saves your life.



Late last year, I decided to join forces with an amazing company called Beautycounter. It’s an amazing personal product company whose mission is to get safe products in the hands of everyone.

Did you know…

  • The united states has not passed a federal law to regulate the ingredients used in personal care products since 1938.
  • The European union has spend the past two decades banning or restricting more than 1,300 ingredients, the US has only banned 11 to date.”

At Beautycounter, we’ve banned more than 1,500 ingredients setting a new health and safety standard—all while our products perform.

All that this company represents really resonates with me. Me and my loved ones have spent the last 6 years learning about all of the toxic ingredients in the food industry. We’ve switched to organic whole food eating to avoid as much of these toxic chemicals as possible.

Little did we know, the shampoos/conditioners, body washes, lotions, makeup, face wash, etc. were loaded with super toxic and health concerning ingredients (even in the products that promote themselves as healthier alternatives).

When I cleaned up my diet, my body felt and performed so much better. Now that I started using these clean products, my skin and body really feel so much cleaner and healthier.

I went through on and off spells of dandruff and since using their shampoo and conditioner my scalp has never been happier and my skin is much more moisturized. Looking back, I realize how harsh the ingredients really are in the personal care products I was using before.

The best part of all is that these products really perform! Not only do I feel confident that I’m putting safe ingredients on my body, but I feel like I just went to the spa every time I use any of their products.

Personal care products seem like such a silly thing to be concerned about. But think about how many products you use on a daily basis.

We are now finding out that 1 in 2 people are getting cancer. Believe it or not, ingredients that are in your personal care products are a contributing factor to this!!

I highly recommend checking out their products and as a consultant for them I would love to help you out – whether it’s about buying products or just getting involved in the company as a consultant.

Most importantly, we need to spread the word! The more we talk about this, the more people we can save from harsh chemicals and the more we will be able to make a change in the industry itself.

Breaking The Fast


Do you tend to skip breakfast in the morning? Did you know this could be your biggest mistake in your journey to health and weight loss?

Believe it or not, breakfast is the most important meal of the day.

When we sleep at night our body goes into a fasting state. When we wake up, one of the first things our body needs is for us to break this fast and fuel our bodies for the day to come.

Breakfast is pretty much what determines our energy level for the whole day.

If you don’t have a solid breakfast it will lead to some poor food choices and eating habits.

If you skip breakfast it will actually lead to binge eating (especially at night after dinner) and will also lead to many cravings. This is because if we don’t provide our bodies with the nutrients it needs to start off the day, it will spend the rest of the day trying to catch up. When we haven’t fulfilled our dietary needs our bodies will think we are starving and will make up for it by binge eating and craving foods that aren’t necessarily good for us.

The good news is that most of the calories we eat in the beginning of the day will normally be burned off. Our metabolism is best in the first half of the day and the energy will be used to get us through the day.

If we have a good breakfast, a big lunch, and a small dinner, we will be able to stop eating around 8pm so that our body can go into its fasting state (since metabolism isn’t very good at this time) and will be ready for us to eat breakfast as soon as we wake.

So what should you eat for breakfast?

It is important to have a balanced breakfast and one that is easy to make (for us people who don’t like spending a lot of time cooking in the morning).

The best thing you can make yourself is steel cut oatmeal. It is a whole grain so it has a lot of fiber and protein, too. It will digest slowly so it will keep you from being hungry 2 hours later. The best part of all is that it is totally customizable and is easy to make. All you have to do is add water or milk and cook it for 2 minutes in the microwave (or it can be made on the stove—just takes a little longer). Then you can add any of your favorite fruits, nuts, seeds, etc.


Try eating some steel cut oats when you wake up in the morning. It’s fast and easy and will start your day off with a good energy and will save you from binge eating later in the day, which will ultimately help you lose weight!


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