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10 Tips to keep moving during the holidays!

12/9/2022

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3 minute read
The holidays can be fabulous- but they can be stressful too! When it comes to stress management exercise and body movement can be a great way to regulate how you feel. 


Not to mention- exercise can help you... sleep better, increase self-confidence, improve your mood, aid relaxation, and lessen symptoms of mild depression and anxiety. 

Are you ready for my top 10 Tips to Keep it Moving during the holidays? Let's do this! 

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4 Tips for a Diet-Free Holiday Season

12/13/2021

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4 minute read
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☃️’TIS THE SEASON…⁣

⁣Are you ready to have less stress around dieting this holiday season? Let's do this! 

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Mental Health Support

2/16/2021

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While Health & Fitness can involve discussions of mental health, working with a licensed mental health practitioner is essential for fitness & wellness practitioners to stay in their scope of practice. 

Looking for online support? Here is a list of resources to explore! 

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Holiday Self-Care: 2020 Edition

12/3/2020

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The holidays can be challenging even in the best of times- & this year? We are all dealing with a whole new reality!

As a health coach I always encourage my clients to have a "tool kit" that they can access before they enter "crisis mode". Identifying when you are beginning to struggle or when you foresee bumps in the road is a crucial skill, one that can take time to become proficient at. 

This year I encourage you to activate your "tool kit" of self-care earlier rather than later. Why? Once we are in "crisis mode" it's harder to make rational decisions and often times we will need more time to recover. This doesn't mean it's impossible to make a change at any time, but I am a fan of giving yourself a moment of peace now to help ensure wellness later on.

Read on for my top tips to do just that...


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3 "Diet-Free" Fitness Tips

10/26/2020

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Ever wonder what your workout "sweet spot" is?

​You know- the point where you are...
  • gaining strength
  • not too sore
  • able to have a flexible schedule
  • improving energy & well being
  • enjoying yourself

This can be a difficult task when many of us swing between too much ("Let's do the 5000 burpee challenge this month!") to no activity at all (your sneakers & weights have cobwebs on them)...

Have no fear...I'm here to help. Let's breakdown what you can do to find your perfect fitness fit!

Read on for my 3 "Get Started" Tips...

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​1. Performance/"How I Feel" Goals- Reflect on how you want to feel and how you'd like your body to function. Remember that we are not "in control" of our bodies but we can create patterns of behavior that can improve strength, flexibility, & energy. Avoid weight or sized based goals because diets don't work and being smaller doesn't necessarily mean you're healthier or happier. Learn more here

2. Be Honest- Are you working 12 hours a day? Staying up at night with a teething toddler? Focusing on growing your business? In school? It's best to be HONEST with yourself about your schedule as you plan your workout routine. Over shooting ("I'll wake-up at 4am and exercise 6 days a week before my kids get up!") is a recipe for burnout & overwhelm. Start small, even if it's 5 minutes. It's much better to be realistic and get it done. From there you can build as you go! If you over do it you're more likely to get frustrated, injured and disappointed which leads to the all or nothing "I Quit!" mentality. 

3. Be Joyful- I recommend strength training because it can help improve how you feel, your mood and the function of your body. HOWEVER I know there are many preferences when it comes to movement. Movement should be things YOU ENJOY! Yes, you heard me...you should like what you are planning. This way you'll actually look forward to it. This can help build positive feelings which will lead to ongoing habits. Don't forget weight lifting isn't *just* bodybuilding style in a gym. You can do bodyweight moves, TRX, resistance bands, dumbbells at home...If you're not there yet try a dance party with your favorite playlist, stretch, or take a walk outside.

How are you feeling about your goals right now?
Do you need a boost & support or are you rocking it?

Learn More: Diet-Free Coaching
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Goal Setting...Without Weight Loss

5/2/2020

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If you want to focus on feeling better in your body but you don’t want to focus on weight loss...where should you start?

This can be a tricky question, especially if you have been a dieter in the past. Since you won’t be tracking calories, macros or following rigid “health rules” it is easy to feel like you are adrift. 
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image via The Wellfull
The reality is that you don’t need to follow those old routines in order to improve your health and well being! There are lots of different metrics when it comes to improving your relationship with yourself, your body, food, exercise and yes- even your definition of health. 

The following simple steps are a great place to start! I’ve also included resources below to help you continue your journey. 

...Remember- this is a process that will have many layers and can take time. Take a deep breath, recognize yourself for getting started and enjoy the ride!

Before we begin...What is Diet Culture? Diet Culture affirms the belief that smaller is better, you need to look a certain way to be healthy or fit, and that large bodies can’t be healthy or acceptable. Diet Culture also encourages the idea that dieting/deprivation/restriction/food rules is a valid way to lose weight.  (Want to dig into this subject more? Check out my
“Diet Data” page here)



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✨Good Tidings (& self-care)✨

12/24/2019

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Season's Greetings
(& self-care ideas...)

The holiday season is often a roller coaster of highs and lows. Here are some ideas to take care of you this time of year:
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Artist Credit:
Check-out Healing Crayons on Instagram

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Holiday Newsletter

12/18/2019

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I've heard that over 90% of dieters fail and that resolutions don't work. I want to start the New Year on a good note- what should I do instead?"
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It's true...most (around 80%) of New Years Resolutions fail by February 1.

Yikes! I know!

After many years in the health & fitness industry I know pretty much every reason why this occurs. Let's break it down...
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Healthy Kids, No Dieting Required!

9/8/2019

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Weight Watchers aka "WW" made headlines for their acquisition of Kurbo Health a weight-loss app for children. The truth is that intentional weight loss is ineffective for over 90% of dieters, and the earlier that kids start to diet the more likely they are to develop disordered eating behaviors. 

I'm anti-diet for kids & adults so here are my 3 tips for what to do instead of putting your child on a diet.

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My Top Hydration Tips!

8/26/2019

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Did you know...75% of Americans are chronically dehydrated! 💦

💧Dehydration = Fatigue. Midday energy drops aren’t just about blood sugar or under sleeping- they’re about water too. Drinking throughout the day (at meals too!) can help you stave off an afternoon energy drop.

💧Thirst = Sign of Dehydration. If you’re always waiting to drink until you’re thirsty you’re setting yourself up to be dehydrated. Try putting a glass in your bathroom and drinking as part of your ‘get ready’ routine. Adding fruit and getting a reusable water bottle can also kickstart healthier hydration habits.

💧Dehydration = Less Concentration. Even mild dehydration can negatively impact your cognitive function! Foggy memory, slower reflexes & lower threshold for irritability can all be caused by dehydration. Anxiety levels can also increase when you start to become dehydrated- so finding ways to drink more throughout the day is important for your physical and mental health!

💧Hydration = Daily Priority. Just because you drank 70-100 oz yesterday doesn’t mean you shouldn’t drink up today. The human body needs to be fueled consistently with water- that’s why humans will die within a day or two without it (we can survive much longer without food). Consistent hydration is key and your daily goal depends on your body weight & activity level. 


Read on for my top tips to avoid dehydration!

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    About the Author

    Lily lives in the Bay Area of California with her husband.  She loves to lift heavy, watch vintage movies and cheer on her fellow warrior queens!

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