Do you love how you feel after you stretch or do a yoga class, but find an hour class hard to do consistently? Or if your like me and sometimes get bored with those classes, but still want all the benefits still, then you will love these weekly short recoveries.  

In just 10 minutes, they are designed to improve your flexibility, decrease soreness, decrease stress, so you feel more relaxed and focused.

Equipment: Mat + Slider. If you don’t have a slider, you can always use a towel or a paper plate on a smooth surface. 

Re:Defining our health is all about getting our body to work for us, which is why the nutrients that we put in our bodies matters. Making sure we have adequate stores of what we need to function at our best. 

Most of us know the benefits vitamin C has on our immune system, but it does so much more than prevent us from getting sick.

3 Reasons to Increase your Vitamin C

1. Burn More Fat During Exercise 

“Individuals with adequate vitamin C status oxidize 30% more fat during a moderate exercise bout than individuals with low vitamin C status; thus, vitamin C depleted individuals may be more resistant to fat mass loss.”

Strategies for healthy weight loss: from vitamin C to the glycemic response

2. Avoid Burnout 

Feeling fatigued, getting sick all the time, more frustrated, less joy, and feel like you can’t handle stress well?

 Vitamin C is required by the adrenal glands to manufacture the hormones that help us cope with stress, especially cortisol....

Salt cravings may be your body’s way of dealing with STRESS. 

Salt has such a bad reputation, but did you know that salt is an effective way to naturally decrease cortisol aka stress levels?  I want you to know the best type and amount that can actually really help you feel better without hindering your health. 

Unfortunately table salt is stripped of the good minerals your body needs and only leads to craving even more salt.  On the other hand, adding in real salt like high quality Himalayan or Sea Salt is a great way to actually get in the minerals your body really needs and craves.  I have linked some of my favorites in here. 

 Keep reading to learn how to Re:Define Your Salt.

1. Choose high quality Himalayan Pink Salt or Sea Salt because it has trace minerals like potassium that help us regulate fluid balance and get rid of water retention, magnesium to help us calm down and sleep well, and calcium for stronger bones and less PMS....

I had two little surprise guest stars join me for part of the coaching video this week. It was completely unplanned, but it was too good not to share. This week is all about a Re:Defined Halloween - giving you the knowledge and the tools to enjoy this fun holiday.  

RE:FIT - RE:FUEL - RE:FOCUS

This week we’re talking all about RE:DEFINING Halloween, so the fitness, fuel and mindset are woven throughout in one really important message. 

I have wonderful childhood memories and you might have those too. I share this because often times our habits or the things that we do can stem back to our childhood memories or underlying root causes. 

This year - let’s say you’re on a mission, feeling great, seeing results, or maybe you just started RE:DEFINED and you want to have good results and maybe you’re feeling tempted. 

Sometimes we’re a wealth of knowledge, but that doesn’t do anything unless we put it into action.  And...

A Few Benefits of this Recipe:

Lot of people have a difficult time digesting beans unless they are soaked. I know it may sound weird to have a chili recipe with no beans, but I just replaced the beans with lots of vegetables.

If you are vegan or vegetarian you, can add the beans in replace of the grass fed beef. You can also use ground turkey instead of grass fed beef.

I like using Butcher Box  (you can use this link to get $30 off your first order) grass fed and finished ground beef because it is high quality, a good source of B12 (for brain function and energy), curbs sugar cravings, high in iron, and helpful for anxiety.

 Getting enough protein and fiber, which is in this recipe is a great way to stay satisfied longer and work from a preventative method to be proactive to cut sugar cravings off before hand.  It is a good recipe to make ahead of time and freezes well.  

Re:Defined Chili 

Ingredients:
1 pound grass fed ground beef
1 zuchinni
1 Orange...

SUGAR CRAVINGS and INCREASED HUNGER? Let me help you.

It is important to know that spikes in insulin can cause an increase in sugar cravings AND our hunger level, this can happen if: 

1. we eat too much at one time or

2. have unbalanced meals.

If you struggle with this, one simple way to prevent that from happening is to add in CINNAMON. Stabilizing our blood sugar is a simple way to not only have more energy, mental clarity, and clearer skin, but it can really help to curb cravings.

Numerous studies prove that cinnamon is effective for lowering insulin resistance and one study even showed that it can decrease blood sugar levels by 24%! I have effectively used therapeutic doses of cinnamon to help my clients with type 2 diabetes be able to get off their medication.  So trust me it is a good spice to have.

What does all that mean for you?

It means that you will be better at regulating your blood sugar, which means you will be able to get the glucose into your cells for...

I hope you’ve enjoyed the RE:FUEL part of the BTS RE:DEFINED series so far. Tonight as you’re getting your dinner prepped, maybe prop your phone up and watch. I am sharing not one but TWO dinner videos. I wanted to give you a couple different dinner ideas along with tips on how to make it work for the entire family. 

I wanted to share a referral link to Butcher Box. You get $30 off and so do I. I’ve used Butcher Box for years and love them!

Butcher Box

Back to School Re:Defining dinner with simple ways to make it easier to still eat real Whole Foods even with a busy schedule.