wellness
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Transform Your Fitness: The Power of Reverse Dieting
For years, I had been living in the mindset so many of us women know well: work harder, eat less, push more cardio. I was stuck in this cycle — tired, frustrated, and wondering why all my effort wasn’t showing up in the mirror. I would work my tail off in the gym, but my…
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Weekly Menu
What I’m Eating This Week I am trying a new thing when sharing my menu. I get a lot of questions about recipes so I thought I’d include a few recipes along with my weekly meal plan. Opening the Day: I start every morning with protein coffee as my pre-workout. I drink my coffee as…
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Why You’re Not Losing Weight In A Calorie Deficit
Weight loss might be one of the longest most challenging adventures to undertake, especially as a woman. There are so many factors that affect weight in any given week. From hormones, water retention, lack of sleep, and stress to biological factors – weight is rarely a steady decrease.
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Weekly Menu
Trying to plan meals around kids, activities, and various schedules is a tough task. The challenge doesn’t stop there for me. Some weeks, I eagerly anticipate creating and trying new dishes, while other times, the mere thought of cooking feels overwhelming.
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Protein Grain Bowl
Salads and grain bowls have been my go-to for lunches lately. I am stretching myself with vegetables and flavors I didn’t think I’d like them and yet I am pleasantly surprised by their rich deep flavor and filling results. This week it is a Protein Grain bowl is beyond surprisingly delicious: Ingredients for one serving:…
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Weight Loss & Mind Renewal
It seems like every woman I speak with is struggling to lose weight, has a terrible relationship with food, or is confused about what food to eat or what exercises to do. 10-years ago I left the fitness industry because I was, I too, was confused, exhausted, and filled with frustration with my body. It…
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Shepherd’s Pie Soup
It’s fall and soups become a staple in our house. I stumbled across a recipe for shepherd’s pie soup that I added my own twist to and it was one of the best soups I’ve made. Here’s how I did it. Ingrediants Directions
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Big Fat Salad
Today’s real point is to share the big fat salad recipe that I have for lunch most days. I do this because it is a quick and delicious way to make sure I get all my vegetables in, it takes the guesswork out of lunch, and, for me, it removes that afternoon crash and brain…
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Dear High School & College Athletes (and their parents),
Your strength training and nutrition are of utmost importance for both your physical and mental health not to mention your sports performance. It is the combination of these two things that lead to increased muscle, resilience, energy, and performance.
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To The Women Feeling Defeated By the Mirror
I think my mirror at home must be a fun house mirror, a magical one that keeps changing it’s shape and in turn changing my body’s. Mirror images can often be distorted. It’s either our eyes or our minds that seem to make the focus all wrong. I finally understood the side mirror of my…
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Helper… Calling All Women to Renewal
There are few things that will offend a woman faster than when they are called a helper or told to submit to their husbands. I’m a strong woman and use to rebel against those words, myself, still struggle with it at times, but because it’s in the Bible and God is asking this of us, I started…
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Mini Philly cheese steak Meatloaves
Ingredients SERVES 4 1-1/2 Tablespoons extra virgin olive oil 1-1/2 Tablespoons butter 1 small yellow onion, chopped 1 small green bell pepper, chopped 2 cloves garlic, minced salt and pepper 1lb lean ground beef 1 egg, whisked 1 Tablespoon gluten-free Worcestershire sauce (I use Lea & Perrins) 1/2 cup crushed Rice Chex or panko bread…
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The Real Secret to Weight Loss – Final Part Physical Wellness
We’ve finally arrived at the most well known dimension of wellness. As you can now see, your weight loss and overall heath is a lot more than diet and exercise. as a matter of fact, even your physical wellness is more than diet and exercise. Physical wellness promotes the balance of physical activity, nutrition and…
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The Real Secret to Weight Loss – Part 7 Occupational Wellness
The work you do should be fulfilling. If you are absolutely miserable in your job it will carry over into your ability to make healthy choices that lead to joy and happiness in your life.
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The Real Secret to Weight Loss – Part 6 Intellectual Wellness
If you’ve been following this blog series, you’ve learned the importance of learning more about yourself and others and how that knowledge can lead to a happier and healthier life. You’ve also probably seen how much all of these areas are linked to your overall health and the carry over impact of each. Our minds…
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Real Secret to Weight Loss Part 2 – Spiritual Wellness
Spiritual Wellness, in my opinion, is where being healthy and successful begins. It’s where we realize that we aren’t alone in the struggles we face and that within each struggle there is an opportunity for growth. When we don’t understand that we are part of something bigger and aren’t well with who we are –…
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The Real Secret to Weight Loss!
We can’t go far without hearing about the next best weight loss food, pill, drink, diet…Our culture is obsessed with skinny and being skinnier than “that girl.” The secret to weight loss doesn’t lie within a pill, a diet, or even exercise. The secret I’m going to share with you today requires more purposefulness than…