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Trust Your Gut!

#simplewellness May 25, 2020

Trust your gut. Until now, I had never given the saying much thought. Let alone that it could actually be true! 2020 has been a year, and regardless of where you are in life I am sure you have had moments of stress. When our bodies are stressed it directly correlates with our gut. While this is no laughing matter, it did make me pause and giggle that these phrases I grew up hearing were actually the real deal.  

In today’s post I am diving into gut health. Why? Because the way we feel impacts our life and our business. I will explain what the gut-brain connection is, how to manage it, and some foods that will help you feel better in the process.

What is the gut-brain connection 

Simply put, it is a connection between your head and your stomach. But what does that actually mean? Have you ever felt uncomfortable about something and it made your stomach hurt? Or something just didn’t feel right?

 Chances are you have.  

The gut and the brain...

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Kickstart Your Morning Routine

simple wellness May 17, 2020

Imagine, you wake up to the buzzing of your alarm clock early Monday morning.  You finally get yourself out of bed and realize you only have 45 minutes to get everything done and out the door to work. Suddenly, you are stressed and running around the house like a crazy woman. 


Sound familiar? 


Starting the morning in a stressful way can be detrimental to your day.  It affects your view of everything, especially your to-do list, and how you ultimately feel mentally and physically. Creating a morning routine is beneficial to your health and over time can help you create the consistency you need to grow your business.  

What is a morning routine?


Your morning routine can be anything you want. It makes you feel good and ready to tackle the day. The best part is it can look different for everyone and it does not have to be rigid. There is a lot of information about creating your morning routine and heck of a lot of opinions about what...

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Find Your Fitness. Grow Your Empire.

simple wellness May 11, 2020

Finding your fitness.

If you asked me this 10 years ago, I would have laughed, anyone who knew me understood that working out wasn’t my jam. And I wouldn’t have believed you if you said it would help my career.  When you are in your 20’s it is so much easier to get away with not having a consistent work-out schedule. My focus was on being skinny. I had zero concept that working out would do anything else for your health.  At 30, this sounds completely insane. However, it is common for many women. There is this picture-perfect image we see on tv and shows us what we are supposed to look like.

Yikes- That is scary!

Creating a healthy body should be your only focus and only goal.  Every "body" is going to look different, even when you are completely fit. Empower the women in your life to get fit and become a healthier version of their already beautiful self. When you become a fitter version of you, you will start feeling better physically...

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Sneaky Myths That Are Killing Your Energy

simple wellness May 04, 2020

You are superwoman trying to do it all. Crossing to-do’s off the list, going to that meeting, finishing that project early, but you are utterly exhausted. You have researched so many ways to find energy but you are spent.  You are not alone. As women, we put pressure on ourselves to do all of the things and I want to give you a big hug and tell you that there is a way. There is a way to get more energy and there are 3 big ways to kill your energy!  Learn from my mistakes and the three myths holding you back from achieving your goals.

Myth 1:

Believing that having a big breakfast will set you up for success.


Eating breakfast is so important but choosing the right foods is what will keep you full and focused during your day. This is another reason why meal prepping is so important for the week. Choose foods that have a low glycemic index so the sugars are absorbed slowly. Foods with a low glycemic index include whole grains, high fiber veggies, healthy oils, and...

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Immune System Support For a Healthier Life

Uncategorized Mar 18, 2020

March 2020 is an interesting point in time. As a health coach and everyday advocate of better health, it got me thinking.  As Americans are we aware of our immune system? Do we understand how it functions? Do we understand how to keep it healthy? I don’t think we do, and while a healthy immune system doesn’t promise you internal life it is still incredibly important.  In today’s post, I am going to be giving you a brief overview of the immune system, signs of a weak immune system and how to boost it. Understanding how to live our best life is simple if you know how to take care of it. 

How does your immune system work?

Your immune system is a complex one, but it is essential for survival. If our immune system did not exist it would leave our bodies open to a myriad of viruses, bacteria and more.  In its very basic function, the immune system encounters a pathogen (germ) in the body it sends out a response to fight that pathogen. The immune...

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I Used Hello Fresh for 30 Days – This Is My Review

Uncategorized Jan 20, 2020

Eating healthy all the time can be daunting. We live in a place that pushes for “eating healthy” and “working out” are life. But let’s get real, it’s tough.  Eating healthy all of the time is doable but we need to have a little fun. Society encourages social gatherings and food so how to you make it all work? I started using Hello Fresh right before Christmas.  Gearing up for the New Year and a busy schedule determined I needed a plan. While I love to meal prep and plan sometimes it comes in a different way. I used Hello Fresh for 30 Days and this is my review. Hello Fresh has been a huge time saver and allowed me to try some new things in the kitchen. For a girl who gets bored rather quickly, this has been a great way to spice up my cooking.


What I loved about Hello Fresh was the convenience. I received 3 meals a week portioned out for 2 people.This allowed me time to plan for my week and not...

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Creating a Balanced Menu: Let’s Focus on Portions

Uncategorized Jan 13, 2020

Serving size, portion size, plate size. It can all be a blur and super confusing. This week we are going to set the record straight.  We are going to talk portions! I am not a doctor and you may need something specific for your health but overall, we don’t always do a great job and portioning our meals. It takes around 20 minutes for your brain to tell you that you are full from eating. That means we need to be a lot more thoughtful when eating each meal. By following these simple guidelines you will be able to better identify a healthier way of eating. 

Portion Size Vs. Serving Size

First it is important to understand the difference. Serving sizes are defined as a standard amount of food.  If you look at the back of most packaging, you will see the amount of serving sizes in each package or container. For example, a can of soup will have 2 servings inside. A portion is essentially how many servings are you eating. Portion sizes...

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Spice Up Your Meal Prep: 5 Ways to Keep Food Exciting

meal prep Jan 06, 2020

Meal prepping can get a bad rap. You have big goals and meal prepping may have been one of them. Most likely your routine disappeared, and it is not your fault.  We are bombarded with fancy Pinterest recipes, and a million ideas on prepping. It can be overwhelming, and for the record you do not have to be Martha Stewart to create simple, healthy meals each week.

The key to meal prep success is to keep food exciting. Opening your favorite cookbook for inspiration or booking time on your calendar to avoid feeling rushed are two ways that will help you meal prep week after week.

Create a list of favorites

As you try new recipes, make sure that you are keeping track of the favorites. Favorite recipes do not have to be something you cook week after week but could simply be a recipe you throw into the rotation once a month.

Creating weekly or biweekly favorites is another great way to stay on top of your meal planning game. I love spaghetti it’s a...

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Wellness Goals NOT Resolutions

Uncategorized Dec 26, 2019

New Year’s is around the corner.  2020 marks a new year but more importantly a new decade. Each year 40% of Americans make New Year resolutions, yet 80% fail to keep them. The statistics are staggering, so what does this mean for you? How bad do you want to lose weight? Start a workout routine? Begin meal prepping? Now is the time to really figure out what you want to achieve. At the time of publishing January has begun and just because you did not start on day one doesn’t mean you should give up on your dreams altogether. Let’s face it. Entering a new year is full of resolutions we are not likely to keep. If you want to make real change in 2020, create wellness goals that will help you achieve your dreams. Goals can come in all shapes and sizes. If meal prepping is on the list of to-dos’ you need to create a weekly shopping trip and cooking day in order to succeed.

Resolutions have no value they are thoughts, but your...

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Cheap Meal Prep: Tips for saving at the Grocery Store

Uncategorized Aug 29, 2019

Cheap Meal Prep: Everything you need to know!

When you decide to diet or just have a busy life, sometimes cooking can become a hassle. Meal prep is a very popular go-to for most in this case. Meal prep can also become expensive if you don’t quite know how! Today I will be providing ideas and links to help you choose cheap ways to meal prep but still be satisfied with your outcome.

The best way to start a meal prep is containers.

You want to find multi sectioned containers that can be placed in your freezer to hold all your meals. Many stores will have these containers in their cookware sections.

Ex: Walmart has a 15-count container set with lids for $8.96!

 Once you find containers a third of your battle is already over!

Next thing you need is a list.

Knowing what you’re going to buy ahead of time will drastically cut your bill because you aren’t guessing on how much you will need.

You can find recipes via Pinterest or...

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