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How to lose weight FAST- Part 2

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Chances are, you’ve stumbled upon this blog post because you’re either eager to lose weight or you’re frustrated that nothing seems to be working. Before you embark on your exciting journey or give up in defeat, I encourage you to consider the options below for a successful execution.

If you haven’t read part 1 of “How to lose weight fast”, I urge you to do so before delving into part 2.

Part 1 touches on the scientific fundamentals of weight loss that are of upmost importance to any weight loss plan. Here, at Healthy Proportions, we realize that KNOWING what to do is one thing, and actually integrating that knowing  within your lifestyle, in a way that is realistic, doable and sustainable way is another.

“I’m eating three times a day, I don’t get why I can’t lose weight!”, “I move around enough with the kids, I just don’t have time for the gym”, “I’m too tired to do anything by the end of the day” I hear these statements freakishly often and I sympathize for all of them. They’re very real, very raw and epitomize the majority of people in our society today. American culture glorifies work, money, vacations, the material things, that at the end of the day, matter so little, if you’re going by your day to day feeling terrible.

I need you to surrender to the fact that you’re not superhuman, nor are you expected to be. You’re one person juggling the trails and tribulations of life with little prioritization of yourself. That’s what got you here, but that isn’t what is going to stick.

Read below for the tools and strategies that are going to get you to your highest vision that you have for yourself. The strategies that are going to make your efforts that much easier and significantly increase your likelihood of success without feeling like the whole world is collapsing around you.

I would regard these tools as greater importance than prioritizing nutrition, physical activity and hormones because without the below, the success of the above is very slim.

Weight loss requires patience, discipline and a consistent desire to put your goals above seeming temptations. It requires effort, structure, planning, diligence and a strong awareness of your desired goal including the “why” behind that goal.

You need to want it. And you need to want it bad.

No matter what your motivator. Whether it’s to look better, perform better, improve your health, play with your grandkids or just get through the day with a little more zest, the tools below will help you get there.

Step 1- Structure and planning-

This is the part where most people fail. Why? Because it seems daunting. Where do I begin? When do I have the time to plan? It seems stupid and redundant.

There are a million excuses to avoid integrating structure and planning. Trust me, I know, I was one of them! My partner would encourage us to write out our plan for the next day and I would roll my eyes thinking I knew better. Once I tried his method, I executed my days with intention and there was no going back from there! I had clarity and purpose. I was successful in everything I wanted to do and boy did it feel good at the end of the day!

Chances are, your health and fitness goals are not coming to fruition because other tasks are taking priority. It’s all fine and dandy to want to change your eating and exercise habits but unless you actually implement a strategy and get PREPARED those desires will remain stagnant.

A great place to start is by owning a planner or calendar and jotting down what days and times you will be exercising, picking up your groceries, cooking, preparing etc. You’ll be surprised at how much available time shows up when things are written down. Time when perhaps you snoozed a little too long, went to bed a little too late, scrolled on social media mindlessly or watched that Netflix show longer than ideal. Take inventory of how you can maximize your time and create a plan from there!

Only you know your exact schedule and without a blueprint for the week it’s much easier to come up with an excuse, fall behind and become increasingly frustrated.

Step 2- Get into a routine-

The best thing about developing a consistent routine is eliminating a phenomenon known as “decision fatigue”.

Steve Jobs famously wore the same black turtleneck, blue jeans and New Balance Sneakers everyday to make better use of his decision making muscle- his brain.

It is said that the average person makes 35,000 decisions a day, with our willpower only getting weaker as our day progresses. Successful CEO’s, presidents and entrepreneurs have figured it out and it’s about time that we do too!

To eliminate decision fatigue and maximize our willpower throughout the day, it is best to establish a solid routine, to enable you towards a path of better health and greater compliance.

If you aren’t regular with your wake-time, bed-time, breakfast, lunch, dinner, then I encourage you to get on top of that! Take it one step further and wrap your head around or PLAN your meals for the week ahead. It doesn’t have to be thorough, but you will need some sort of plan of attack.

Before you know it, you will have developed good habits and free’d up a lot of your mental energy stuck in decision fatigue or limbo.

Ninety-Five percent of my clients that first come to me struggle to eat enough throughout the day and end up confused as to why they aren’t seeing results. Here’s the deal, you NEED to be eating the right foods with the appropriate daily macronutrients and micronutrients to get results. Too many people are walking around malnourished, over-stressed and physically unwell yet expecting to see results.

Sure, intermittent fasting has its time and place whenever its intentional but most of the time, if we happen to skip lunch and eat too few calories, the end result is catastrophic. Binge eating at night or snacking on higher calorie foods is not uncommon, leaving you feeling defeated and more likely to give up.

Lack of planning along side a chaotic schedule is a recipe for disaster. Get into the routine of eating regularly throughout the day and say signora to your nasty cravings or late night binges.

Step 3- Be an Optimist.

Your sub conscious mind is 30,000 times more powerful than your conscious mind. You know that second brain that controls your breathing, your metabolism, your every movement, nutrient absorption, cell regeneration and everything else that comes automatic to you?

That is your subconscious in control.

Our subconscious, quite LITERALLY, does as it is told by our conscious mind and cannot differentiate between that which is true and not true.

Being a “subconscious pessimist” is sabotaging your life without you even realizing it.

The words that you whisper to yourself are more powerful than anything anyone else says to you. Do you tell yourself that you’re “fat”, “unattractive” or “lazy”?. Do you have a tendency of looking at the glass half empty or the harsher subtleties of doubt, fear or worry? Have you wondered how anything could possibly work considering how many times you’ve failed before?

STOP RIGHT THERE. EVERY THOUGHT YOU HAVE AND EVERY FEELING YOU FEEL HAS A POWERFUL IMPACT ON YOUR MIND, BODY AND SOUL. Keep it up chronically and those very thoughts and feelings become engrained in your subconscious and make you the person that you are today.

Your subconscious, quite literally acknowledges the thought that you have, in agreement, and acts to keep you within that state, whereby it will down-regulate your metabolism, decreases your nutrient utilization, decrease your energy level and basically turns you into a sloth. Don’t believe me? Check out the placebo affect, spontaneous remissions of cancer or why successful athletes and entrepreneurs practice self imagery. Turn those thoughts around one by one and start by pausing and acknowledging them in the first place.

Create a new story of strength, resilience, joy and confidence. That my friend is the new you. Not whatever version you’ve told yourself so far.

Step 4-  Focus on small progress-

Rome wasn’t built in a day and results don’t happen overnight, but that’s not to say that you won’t be feeling fabulous instantaneously. Expect improved energy, focus, an increase in purpose, drive and a positive shift in self perception just by setting a goal or committing to something and striving towards it each day.

You’ll no longer associate with words such as “lazy” “fat” and “impossible” because you’re being proactive at changing your life and adopting a growth mindset. This improved mental state will rub off on those around you as your friends and family gravitate towards your improved energy while you’re empowered towards changing your life.

These gradual steps are part of what makes your journey unique and memorable. Pay attention and take it one day at a time.

If you could amass all of the wealth in the world overnight, would it mean as much to you as if you were to put in long hours, build partnerships, overcome barriers, build resilience and put in blood sweat and tears into acquiring your net worth?

Appreciate where you are in your journey and pay attention to small progress- that is where the beauty lies.

Step 5- Get better sleep.

I know I know, you’ve heard this far too many times before, but it can’t go without mention.

Lack of sleep not only impairs your brain and immunity but it can also substantially deteriorate your ability to feel full and satiated.

Leptin, the hormone that makes you feel full decreases and Ghrelin, the hormone that makes you feel hungry increases all while simultaneously becoming more insulin resistant, meaning that the food that you eat isn’t going to be shuttled as efficiently to your cells to be used as energy, but instead will convert to body fat more easily. You feel insatiably hungry, struggle to feel full and your blood sugar is experiencing highs and lows, leaving you feeling pretty shitty. This creates a less than desirable environment for fat loss, as you fight your own urges and blood sugar drops.

Next time you feel unrested, pay attention to your hunger cues and notice whether the candy bowl is calling your name. Don’t sabotage your progress, instead, acknowledge why you’re having certain cravings, give yourself some grace and then set some boundaries for yourself.

Start by setting a bedtime alarm on your phone to allow 7.5-9 hours of sleep and putting away electronics 1-2 hours before bed. If you’re having trouble falling asleep you might not be producing adequate amounts of melatonin therefore requiring additional steps and extra attention to get the rest that your body craves.

These methods include; switching off all LCD screens and electronics 1-2 hours before bed, taking a warm shower, drinking a nightcap tea containing camomile, valerian or passionflower, meditation or deep breathing (my favorite is the 4-7-8 method) or reading, just to name a few.

If you feel as though you’re doing absolutely everything in the gym and in the kitchen but are still falling short then take a hard look at your sleep.

Step 6- Stay hydrated.

I cannot emphasize this one enough! You would be surprised at how common it is for people to not drink enough water. We’re often too busy, don’t remember, even though its right in front of us or we simply satisfy our thirst cues by drinking something other than water i.e LARGE coffee’s or diet soda’s.

Unfortunately, if you struggle in the hydration department, you are not maximizing your mind and body’s true potential.

Do you experience low energy? Arthritis? Pain? Constipation? Tight muscles? Illness of any kind? Depression or lack of weight loss? This little culprit might be why.

Water acts as a natural detoxifier, keeps your lymphatic system moving and organs functioning properly. Did you know that your brain is 80% water? That’s right, it isn’t coffee that you need…it’s H2o.

Shoot for a minimum of 64oz per day or half of your bodyweight in ounces and notice the difference in how your body and mind feel!

Keep all of the above factors in mind while embarking on your exciting new journey, wishing you the very best and cheering you on always!

I appreciate you taking the time to read our article and hope that you’ve found it informative and beneficial to you and your progress. If you want to schedule a consultation so that we can trouble shoot together and create a plan towards your highest self, don’t hesitate to reach out through the contact form, at b_risteski@live.com.au or all social media platforms. Thank you and stay connected for what’s next!

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USA vs Australia- The differences you HAVEN’T heard.

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G’day mates! I’ve been DYING to talk to you all about this and have contemplated doing a youtube video or article but figured I should start right here.

There are SO many quirks about being immersed in a different country and experiencing all of the cultural variations.

I’ve grown to love and appreciate both countries for all they have to offer and without getting too political, here are a few goofy differences between the two powerhouses of the world Australia and The United States of American that you HAVEN’T heard of:

  1. Gas- Pouring gas (PETROL) at a GAS station is a flawless experience in the USA. You have the luxury of swiping your debit/credit card at the pump and not stepping foot in the gas station, unless of coarse you prefer to pay with cash. Yes, SHOCKER, the first time I experienced this I couldn’t help but wonder why Australia is lacking in this department. Not only is it more efficient but it’ll give you time to grab a coffee before heading into work, which brings me to point numero duo.
  2. Drive through coffee-  I know, I know, before I knew this actually existed, I was 100% convinced that Starbucks stole this very concept from my “Million Dollar Ideas Notebook” from my very own bedroom in Sydney Australia. I decided not to pursue a lawsuit though. 😛 Anyhow, once again, America wins in the efficiency department but it can also have some drawbacks. 1. Promote laziness.  2. Rushed culture- SO rushed that for a few years there I genuinely forgot that coffee is best consumed in a coffee mug. One of my absolutely favorite things to do in Australia is to drink a coffee at a cafe by the beach while reading a book. A concept that has regrettably become foreign to me over the past 6 years.
  3. Grocery Stores- The amount of grocery stores in the United States are truly inconceivable. Not only that, but some of the grocery stores are open 24 hours! Whilst initially being very excited about this concept, I later realized how much I value the earlier closing hours in Australia as it allowed for more family time once my parents came home from work. They weren’t running to the grocery store at 9pm or trying to catch up with errands but instead were setting the dining room table and blessing us with a warm and comforting familial experience that I still cherish to this day.
  4. TARGET SELLS GROCERIES-  Yes you heard me correctly. When Jake and I first began speaking, he would ALWAYS be at target. I started to really question how many pairs of underwear or thermals (aka majici for you Macedonians because that’s the only thing I ever bought from Target) he really needed. So naturally, I questioned him as a person and just presumed that he needed to layer up for the winter. UNTIL…… I discovered that Target, does in fact, have a large grocery section. Some targets are even two stories high and have special trolly escalators ( I can post a video to prove it) to get you to the second floor. This of coarse scored him MAJOR brownie points as he is always DTGG (down to get groceries). Funnily enough target is now my second home and trumps an Australian Target by miles..or kilometers…whatever.
  5. Differences in the same product-  Surprise surprise, the USA allows majorly messed up ingredients in their food and products. To be honest, when I first discovered grocery stores in the USA, the sheer volume of products excited me like a kid in a candy store, all of the different flavors of pop-tarts, 20 different brands of peanut butter, 50 different kinds of cereal, hard liquor on the shelves, zero calorie butter and oil. I was in heaven, until of coarse I realized that it was an overabundance of artificial crap that makes it so much harder to navigate and find the good quality products. Many products contain carcinogenic ingredients that are completely banned throughout Europe, New Zealand and Australia, for example, Azodicarbonamide (ADA)- a yoga mat chemical that is found in commercially baked bread and serves as a whitening agent and dough conditioner. The World Health Organization links ADA to disease but the FDA hasn’t banned its consumption. On top of the highly toxic ingredients, some of our favorite food products just don’t taste the same- because they’re NOT the same. Lets isolate a few examples below:

 Ritz Crackers:

US Ingredients
unbleached enriched flour (wheat flour, niacin, reduced iron, thamine mononitrate, riboflavin, folic acid), whole grain wheat flour, soybean oil, sugar, partially hydrogenated cottonseed oil, leavening (calcium phosphate, and/or baking soda), salt, high fructose corn syrup, soy lecithin.

UK Ingredients
Wheat Flour, Vegetable Oil, Sugar, Raising Agents (Ammonium and Sodium Bicarbonates, Disodium Diphosphate), Salt, Glucose Syrup, barley Malt Flour.

Doritos, Nutella and even rice cakes are likely going to contain some sort of artificial ingredient or filler. As a matter of fact, Starbursts candy in America contains gelatin (banned throughout the rest of the world). Gelatin is made from the body parts of infected and drugged animals that aren’t used for fast food, like muscles, hooves, feet, hides and connective tissues. It’s all boiled down (reduced), loaded with sugar and food coloring, and sold as candy. Other countries ban gelatin, knowing how toxic it can be for humans to consume, but not America! It’s been a challenge navigating through these waters and having to initially spend a greater amount of time at the grocery store but once you know what to look out for or which brands to seek out, you will be a well conditioned health machine.

  1. University/College- Uni students almost ALWAYS move out of home after graduating high school and mostly go to an entirely different state in which they were raised. While some University students in Australia do live on campus, it is far more common to live at home while simultaneously holding down a job.  In the Australian-European culture it is only acceptable to move out once you get married. Although some rebellious young adults have rebutted this tradition (including myself) it is far more common than not. Comparatively, in the US, it would be completely unusual to stay at home while going to Collage, especially living with your parents after you graduate indefinitely, and your decision being dependent on marriage. You would most likely be referred to a “loser”…in Australia we call it being “smart” ;).

  1. Culture- Americans don’t identify themselves by their culture. Presumably due to their earlier settlement. Unless you are an immigrant it is very rare to identify a person by their heritage. I find this one so fascinating because in Australia that would be one of the very first things that we would know about someone. So much so, that we would know what a strangers heritage was before we even knew their name.  Australia is a vastly multicultural place, with people sharing their differing perspectives, values and traditions openly.  Sure, the U.S is referred to as a “large melting pot” of cultures and people, but in my experience it is far less culturally expansive when compared to Australia. Certain States and Cities do have greater diversity such as Los Angeles, New York, Texas and New Jersey but when it comes to the Mid-West, let’s just say I get excited when I come across people with different cultural backgrounds.

What did you think of our article? Where there things that surprised you? Comment below and let us know whether you’re interesting in a Part 2!!

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How to lose weight FAST- Part 1

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Have you ever wondered how top fitness gurus maintain a lean body-fat percentage year round? Or how celebrities like Kim Kardashian and Chrissy Teigan lose their baby weight within a few months, while the rest of us take years to get back to our ideal bodies? The answer is simple.

  • Detox Tea
  • Waist trainers
  • Fat burning pills
  • 800 calories of organic produce a day
  • Photoshop

SYYYKEEE!! The last one says it all. Apart from the wonderful instagram models of our generation who are far too quick to recommend supplements for all of the wrong reasons, celebrities actually do have a HUGE advantage by having access to personal chefs, trainers, dietitians and medical professionals. That alone puts them in a league of their own and increases their likelihood of success beyond any of us mere mortals. However, before you get discouraged, I’m here to provide you with some tools and strategies on how to pursue YOUR ideal health and fitness goals.

While there is no quick way to achieve and sustain a desired weight loss, there are THREE influencers that determine just how successful you will be and just how sustainable it will be for you.

1.Proper Nutrition-

Here’s the truth people. ANY diet that produces a sensible caloric deficit will result in weight loss.

Now let that sink in.

Whether that be Atkins, The Ketogenic Diet, Paleo, Clean Eating, Flexible dieting, Zone, Weight Watchers, Jenny Craig or you eating 1200 calories worth of donuts a day- you WILL lose weight.

The MAJOR difference will be which program you could comply to, which will make your energy levels soar, your digestion rock, keep your muscles preserved, your skin glowing, your organs functioning properly and which will keep you fueled and satiated enough while in a caloric deficit.

Sure, you might lose weight crash dieting on a quick fix program but before you jump the gun on that brand new 30-day weight loss e-book you’ve been saving up for, PLEASE think about whether it is something you can sustain long-term.

I assure you, if you think that you’re going to lose 30lb in 6- 8 weeks and keep it off through crash dieting- you are mistaken.

Not only will you waste away your precious muscle and in turn decrease your metabolism but you will also make it harder each time you diet down to get to where you want to be and get frustrated in the process.

Soon enough, you’ll back to your old habits, eating the same foods that had you gaining weight in the first place, except this time, you’ve gained back 40lb, messed up your gut flora (those healthy bugs in your gut that help you break down and absorb your food) and are less motivated than ever before.

There is no quick way. Do it the right way! Change your habits and behaviors over the long term, figure out your macronutrient and micronutrient requirements, eat fresh nutritious foods, decrease your stress load and splurge occasionally.

2.Physical Activity-

It is in fact true that weight loss is very plausible without any intentional activity. You will however lose a larger percentage of muscle mass during the weight loss process. On any weight loss program you will lose a certain ratio of both fat and muscle. Participate in resistance training and follow a high protein program and that ratio is close to you losing 70-80% fat and 30-20% muscle. Don’t participate in resistance training and eat a low protein diet and you’ll be losing 50% fat & 50% muscle. This is FAR less than ideal for your metabolism, hormones, long term success and over-all health.

Exercise also speeds up the process by increasing your caloric deficit and adding to your TDEE (total daily energy expenditure) leading to greater weight loss. Depending on your goals, you can manipulate activity to best suit your main motivator, whether that be to fit into a smaller size, attain toned legs and arms, increase your endurance or improve your over-all health, all whilst losing weight faster.

Although I do encourage weight training and building muscle as a long term investment for weight management as well as over-all health (I will leave that for a different post ;)), there are many people who have no interest in weight training and would prefer to just be smaller in size no matter how “toned” or “untoned” they feel. One thing is for sure though, get your body moving. Walk more, park further, take the stairs, clean your house, just get off the couch and do what our primal bodies crave- movement.

3. Happy Hormones-

Exhibit a and b largely influence exibit c. More specifically, the quality of the foods that you eat, the nutrients you’re consuming or not consuming, your stress load, viral load, total inflammation, genetics and even the type and intensity of physical activity that you are doing or NOT doing, largely impact your hormones. (I’m talking to you HIIT lovers.)

Along with diet and exercise, the aging process is not working in our favor and neither is being a women (testosterone and growth hormone I’m talking to you!!) Throw on top of that environmental, physical, chemical and psychological stressors, toxins, burnout or fatigue, consuming chemicals, preservatives and processed foods. Getting too little quality sleep and drinking a little too much you’ve got yourself a recipe for disaster, breakdown and a hormonal sh** show.

Are you tired all the time? Do you get bad PMS symptoms? Do you struggle with sugar cravings? Do you fail to feel full very frequently or are you hungry all of the time? Is your body achy? Do you suffer with brain fog? Are you regularly bloated?……

Wake up and smell the coffee…your weight loss program isn’t working because your body is out of alignment and your hormones need some attention and TLC.

Another way of knowing whether your hormones are off, is if your nutrition has been on point, you’ve been flogging your workouts but the results just aren’t there or it’s taking far too long to get there. If you find yourself in this situation, yoyo dieting will make matters so much worse.

Confused with where to start? Choose any of the below strategies and focus on one for 1-3 weeks before implementing another.

  • Reduce stress and incorporate stress reduction techniques i.e yoga, meditation , deep breathing or mindfulness techniques.
  • Fuel your body with good quality nutritious foods focusing on an abundance of fruits and vegetables.
  • Reduce or eliminate artificial foods, genetically modified foods and any foods that will disrupt your gut flora or act as an endocrine disruptor i.e non organic foods sprayed with herbicides and pesticides and the use of plastic.
  • Get more high quality sleep by improving your sleep hygiene i.e incorporate an unwind routine and invest in some blue light blocking glasses.

** Side note, don’t be quick to jump to conclusions regarding your hormones, it would only come down to this if you REALLY, TRUELY have attempted following a weight loss program to a T and still see no success. Don’t throw up the hormone card if you haven’t given it a good shot.

Want me to elaborate on a specific topic? Let me know!

Stay posted for Part 2….it gets better from here!

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6 Ways To Reduce Your Alcohol Intake During Quarantine

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Do you find yourself ending your day with a night cap far more than usual? Are you finding it difficult to refrain from drinking an entire bottle of wine on the regular?

Know you’re not alone.

Throughout quarantine, liquor store sales have increased by 75%! I think it’s fair to say that most of us are feeling similarly and are either using alcohol as a way to unwind, deal with stress or socialize over the interwebs.

For whatever reason it is that you drink alcohol, we know one thing for sure- it leaves you feeling less than optimal when drunk in excess.

Even one alcoholic beverage can disrupt your REM sleep, the deep sleep that is essential to feel rested and rejuvenated. If that isn’t enough, not getting enough quality sleep also impacts your appetite and fat storage hormones, namely, leptin (the hormone that makes you feel full), ghrelin (the hormone that makes you feel hungry) and insulin (the hormone that shuttles glucose to your cells so that you can use it as energy).

With an increase in hunger (increase in ghrelin), decrease in fullness (decrease in leptin) and decreased ability for your body to shuttle fuel to it’s cells (increased insulin resistance), we are now in a vulnerable state of fat storage which detracts from our goals and ultimately our sense of control and confidence.

It’s also no surprise that alcohol is a depressant. Meaning that, on top of you feeling exhausted and insatiably hungry for sugar, your feelings of sadness or decreased motivation will be amplified after a night of drinking.

While there’s nothing wrong with enjoying a drink or two here and there, it could pose a problem if it is used as a crutch during times of stress and heightened anxiety. While I am no expert on sobriety, I am an expert in helping people reclaim their power and refocus on what is important to them.

If you’ve been falling victim to our current circumstances more than you’d like to admit and worrying too much about things that are out of your control, know that WE have a choice. Our choice can either leave us feeling EMPOWERED, calm, and hopeful or VICTIMIZED, anxious and defeated.

I’ve written the below tips that have helped myself and my clients manage our alcohol consumption over the years. It doesn’t come easy and it’s going to be uncomfortable more times than not, but this is NORMAL and encouraged. Our brain is literally trying to establish new habits by creating new neural pathways that can start firing more often and become more deeply engrained in our brains. We need to embrace the discomfort and follow through with repetitive and consistent actions. Nothing worth having comes easy and nothing that comes easy is worth having. Welcome the discomfort and welcome your growth by practicing the below strategies:

1. Drink water in between alcoholic beverages to prolong your experience and reduce your over-all intake and any chance or hangover.

2. Choose lower caloric beverages such as spirits, light beer or dry wines rather than the denser alternatives such as craft beer, mixed cocktails or creamy liquors like baileys.

3. Use low calorie mixers such as diet soda sparkling or flavored water or even add sparking water to your wine to dilute the serving (spritzer anyone?).

4. Break the habit loop by replacing the alcoholic beverage with something else that is novelty to you. For me that is Kombucha. I intentionally don’t allow myself to drink it every day so that when I do, it’s a nice treat that I thoroughly enjoy. Yours could be tea, warm or iced, flavored water, a mocktail, CBD beverage, anything that you would be excited to drink that could replace your initial cue.

5. Self care!! Let’s face it, most of the time we reach for that glass while we’re feeling stressed, anxious or exhausted. Give yourself 5 seconds of deep breathing and really ask yourself whether that glass of wine is going to serve what you need right now. Take a long warm shower, a bubble bath, bundle up in bed with your favorite book and a cup of tea, or give someone a biiiigggg lonnnngggg hug. If you’re still feeling the itch, then go ahead and have it, chances are, you’ll control your intake much better after not reacting out of impulse.

6. Ask yourself why the alcohol is serving you and find a more constructive way to fill that void. Talk to a friend or family member, try some yoga, meditation or journaling. If all of that is too woo woo for you than it might have to be therapy. There’s no shame in that, it’s empowering and liberating to know that you’re using alcohol as a crutch and to figure out why that might be. More power to you and your future!

Lastly, from a body composition perspective, because we are a health and fitness company after-all….I wish that alcohol calories could be interchangeable as a calorie for a calorie… I would be replacing fruit with wine alllllll day long. Unfortunately this isn’t the case as alcohol metabolizes differently than any other macronutrient. It creates havoc in our liver, our gut, our brain, our hormones and metabolizes so rapidly that it can store as body quiet quickly (if one is not in a caloric deficit).

Drink responsibly folks and don’t lose sight of your priorities throughout the rest of the quarantine hocus pocus.

Have a fabulous weekend folks!!

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Strengthen Your Immunity By 14% With This One Vitamin

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Here are the facts. Vitamin C can reduce the duration of a cold by 8-14%, in any population when it is taken as a daily preventative measure or at the onset of a cold. It has a positive effect on neurology, depression, cortisol modulation, testosterone levels and blood flow.

Here’s the deal, we need to take upward of 2000mg up to 5x a day to optimally reduce symptoms. That’s 10 000mg a day. Given that the nature of Vitamin C is water soluble, the absorbability is negligible. For this reason, research has shown that the oral delivery of vitamin C encapsulated in LIPOSOMES produced circulating concentrations of vitamin C greater than those elicited by oral delivery of unencapsulated vitamin C but less than those following intravenous vitamin C administration.

Therefore, to increase its bioavailability, liposomal is recommended and if possible, intravenous intervention. There is actually a current clinical trial underway for intravenous vitamin C for severe covid-19 induced pneumonia. I will keep ya’ll posted on that!

As I’ve been reiterating to my family, friends and clients for the past two weeks…get yourself some liposomal vitamin C STAT!

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Best Kept Secret For Cold And Flu’s!

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Want to know the best kept secret for colds and flu’s!. …..Say hello to….

Propolis. 

I know, most of you are scratching your head like….whatttt?! But hear me out on this one. It’s been used for centuries, even BC.

Generally known as “bee glue”, because it is a substance that is accumulated by bee’s from different types of plants to act as an antiseptic and prevent microbial infection on the bee hive. 

It has had numerous applications in various diseases due to its antiseptic, anti-inflammatory, antioxidant, anti-bacterial, antimyocitic, antifungal, anti-cancer and immunomodulatory properties. Current antimicrobial applications of propolis include formulations for cold syndrome (upper respiratory tract infections, common cold, and flu-like infections), wound healing, treatment of burns, acne, herpes simplex and genitals, and neurodermatitis. 

It’s done WONDERS for me and my clients in the past and I highly recommend that you have it on hand at all times, especially during times like today or at the slightest notice of a throat scratch or cough. It comes in a spray bottle and tastes absolutely TERRIBLE…don’t say that I didn’t tell you.

Start spraying away folks! What’s your best kept secret to keeping a cold or flu away?!

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Best Way To Keep Your Immunity Strong During Covid-19

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Guess what?!

There’s no reason that you should be running on empty anymore.


If it takes RONA to get you to slow down, then so be it. Now is the time to develop new habits around your sleep routine.


Research has shown that if you don’t sleep enough, your immune system is impaired, making you more vulnerable to catching a flu or cold. It has also been shown to increase inflammation, impair focus, fatloss, insulin signaling, testosterone production and cardiovascular health. It’s hard to say how much is enough as new research has shown that it is super individual. To be a safe, its best to shoot for 7-9hrs during whichever hours work best for your sleep chronotype.

Quality matters even more so. A 2014 review found that more exercise led to better sleep, while the exact mechanisms aren’t clear, we do know this as factual.

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✔️Get your exercise in.
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✔️Establish a consistent sleeping schedule.
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✔️Avoid blue light or use blue light glasses (absolute life saver for me the past week!) so that your body can produce enough melatonin when it is time to go night night.
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✔️Supplement with magnesium, although avoid magnesium oxide due to its poor bioavailability.
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Rest up and keep that immune system strong!!

What’s your favorite bed time ritual? Let me know in the comments below.

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2 Ways To Strengthen Your Immunity Amidst Covid-19

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Howdy! Sending all of our readers an abundance of health and safety during this time of uncertainty. While most of us are doing our part to socially distance during this time, it is of secondary importance to maintain our health and fitness throughout isolation and quarantine.

As promised, I will be posting information on the supplements/herbs I recommend throughout to keep our immunity strong, however, it is IMPERATIVE that I emphasize the importance of NUTRITION and SLEEP as lifestyle interventions that are most beneficial to us right now.

No supplement can mask or better the damage of poor lifestyle choices such as inadequate sleep or a diet that is high in processed foods, including high amounts of processed carbohydrates and refined fats.

As research suggests, a diet high in processed carbohydrates and refined fats can interfere with proper immune function. Even short term hyperglycemia i.e a short term high blood sugar can impair your response to infection.

Now is not the time to be going through drive through or eating boxed or packaged anything for that matter… alright maybe a snack or two.

I encourage you to cook up a storm, eat a wide variety of fruits and vegetables, try all of the recipes that you didn’t have time for before…and folks..choose quality over quantity.

I URGE you….there is no better time than NOW to be focusing on bettering your nutrition, your sleep and your personal hygiene.

Stay tuned for any upcoming tips and don’t forget to subscribe to our website.

Love and Light,

Belinda

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Faith Over Fear Amid Covid-19

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I was talking to my brother yesterday about the current climate and what’s to come for all of us and I realized something. I was calm. Today, more than ever, I am grateful for the hardships, the pain and the financial struggles that I endured when I first moved to the U.S.

No one heard about the struggle, just me and my partner.

We were too prideful to ask for help and there was no way that I was telling my family back home what I was going through.

Many days, I would drop to the floor, curl up in a ball and bawl my eyes out. I felt disconnected to all people, especially back home, knowing that they simply wouldn’t relate to what I was going through.

There were many lessons. I lost many friends and gained a whole new perspective on who I wanted close to me in my life.

Many people don’t share my perspective on life and especially adversity. I was told to come home more times than not, even through the slightest of hardship….

But that’s not how I saw it. I knew, right then, that once I got through this, not only could I get through anything but that God would bless me beyond anything that I could’ve imagined. That I would come out of it, fearlessly, courageously and more resilient than ever.

What I didn’t know was that through my struggles were my most valued lessons. I become CRAZY compassionate, I could relate to so many people, my priorities and values were rearranged in ways I would never have gotten to had it not been for this.

When I lived in LA I remember my partner asking me hypothetically, if I had the option to train celebrities or a community of people who didn’t have the resources or money but I could change their lives..who would it be?….What do you think my answer was back then?…I bet you can guess how my answer changed after that tumultuous year.

My point is this…through the current fear and uncertainty, while talking to my brother yesterday I was reminded of how grateful I am to had lost everything….because right here, right now…even if all I had was faith….that my friends would be enough.

Love you all. Together we can get through anything. 

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Is your period making you crazy?

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A reminder to all of you ladies to give yourselves some grace before and during that time of month!

Fella’s don’t check out of this one just yet.. your woman’s mood changes are very real so read on and find out how you can help make her life a little easier during that time of month.

It comes as no surprise that the week before our period, both estrogen and progesterone begin to drop (swipe left for the diagram). It is this steady decline that causes PMS and its beautiful host of symptoms. As much as we know this, we constantly need to validate our surge of emotions on a monthly basis. Sad, yet true.

Estrogen plays a large role in cognition and mental function + helps to optimize neurotransmitter production such as serotonin so that you can feel happy and energized.

Progesterone on the other hand, is natures anti-anxiety hormone. It’s what keeps you calm, rational and peaceful.

It’s no wonder that we feel batshit crazy when we feel hazy, barely able to hold together a sentence while having the most irrational thoughts and fears racing through our minds…. on top of our irritability that is triggered by just about anything…even Susan over there who’s minding her own damn business but is chewing a little too loud.

So, what do we do about this:

1. Recognize that your thoughts are irrational because of your cycle and do your best to silence your mind over the next week. This can be tough to do, start by not buying into any extreme thoughts or having to make any intense decisions this week.

2. Give yourself some grace by s-l-o-w-i-n-g down! You will be more introverted and introspective pre and during mensturation…that’s ok. Listen to your body and honor what it needs.

3. Expect an increase in cravings- this is NORMAL and happens because of a drop in dopamine and serotonin (both of which increase when we eat hyper palatable foods..or more constructively…EXERCISE) + our increase in metabolic rate. Research shows that our metabolic rate increases anywhere from 2.5-10% over normal which is roughly around 100-300 extra calories burned. Go ahead an have that row of chocolate…you’ll be just fine!

4. Don’t go ham at the gym the week prior- you’ll notice decreased energy and increased fatigue. Honor that and lower the weight, increase the reps and increase the rest period. If you really aren’t feeling it-skip the gym and go for a walk or do some yoga instead.

5. Fella’s…don’t judge our moods or jump to conclusions just because we come off more reserved than usual. We’re completely fine- extra kisses, snuggles, massages or help with dinner or household chores are always welcome during this time. Just be patient and meet us where we’re at!
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Much Love,
Your favorite Nutritionist

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