Embrace Your Inner Kid with an Adult Coloring Book

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Embrace Your Inner Kid with an Adult Coloring Book

I’m loving my new adult coloring book that Peter got me for my birthday! It's a nice way to start the day instead of immediately slamming my brain with texts, emails, alerts, beeps and boops. I've heard that adults can benefit from "silly" activities like coloring. Turns out it's true! According to the Mayo Clinic coloring can be good for your health by promoting mindfulness, relieving stress and embracing the imperfect. Although, I'm pretty sure MY coloring is perfect. 

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How to Make Pizza Salad (aka Panzanella)

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How to Make Pizza Salad (aka Panzanella)

So this recipe is a little different from what I usually share. This one is more about inspiration and sparking joy and experiencing life. So indulge me in a little backstory. TLDR: I made panzanella using leftover pizza from A16 and some impromptu ingredients I picked up at the farmer’s market and was thrilled with myself. I’m calling it “pizza salad”. It made me really happy. 

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Walk for 2-15 Minutes After a Meal to Reduce Glucose Impact

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Walk for 2-15 Minutes After a Meal to Reduce Glucose Impact

According to Mairlyn Smith P.H.Ec. (aka “the fart walk lady”) going on a short walk within 60 minutes of a meal can significantly help moderate blood sugar spikes and lower risk of diabetes and other metabolic issues as well as aid in digestion. And this checks out from many other sources including New York Times, Cleveland Clinic and the journal Sports Medicine. Plus, it’s a great way to get some much needed sunlight in our eyes, to take a break from devices and to practice breathing or moving meditation--all things that help manage our biorhythm, reduce stress and improve sleep. So get out there and #fartwalk!

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Fermented Foods Challenge

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Fermented Foods Challenge

If you have been within earshot of me over the past month you've no doubt heard that I'm having a lot of fun integrating Good Energy foods into my life. One of Dr. Means’ many recommendations (read the entire book, please!) is to integrate fermented foods into our daily diets. Now, I've heard this before. And resisted. Because... ew. I'm not naturally adventurous with my food choices. Until now. Fermented foods support our gut biome which plays a critical role in digestion, nutrient absorption, immune function and even mental health. And fermented foods are helpful because of their probiotic and postbiotic properties.

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What Happens When You Take a Social Media Break?

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What Happens When You Take a Social Media Break?

Have you ever gotten that weekly ping from your phone to look at your screen time stats for the week and cringed? I rarely look. I know my screen time has creeped up to an unhealthy level. And shocker! While my screen time, particularly social media time, has creeped up, my sleep quantity has creeped down while my stress and blood pressure have creeped up. I finally admitted ENOUGH IS ENOUGH. And in an act of dramatic desperation I declared on Instagram and Facebook that I was signing off for the month of June as an experiment to see what life, and my health, would be like without social media. 

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What is Non-Sleep Deep Rest (NSDR)?

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What is Non-Sleep Deep Rest (NSDR)?

I am a big fan of my Whoop wearable. It has helped me better understand how exercise, sleep and stress impact my body and mind. I also love the Whoop podcast. This month it included a really lovely guided Non-Sleep Deep Rest (NSDR) session. Yeah, NSDR may just be a fancy name coined for the simple, "duh" concept of a lie-down. But if you only have a few minutes and don't love traditional meditation it's a great thing to try!

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At The CCC Podcast: Mind and Body Connection

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At The CCC Podcast: Mind and Body Connection

I've been having a lot of conversations this month with clients about alcohol, epigenetics and the physical effects of stress on the body. So when I came across this podcast that covers all these topics and more I was fist pumping the air in delight. So if you're interested in the latest science of stress and possible ways to tackle it, give it a listen.  

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App: 15 Minutes A Day to Overwrite Negative Thoughts

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App: 15 Minutes A Day to Overwrite Negative Thoughts

I've been dragging my feet on meditating lately. I know 110% that it would benefit me. But sometimes humans are stubborn and won't pick up the tools we know will help (same with exercise and nutrition for a lot of folks). So when Peter told me about this app offering a 30-day free trial of daily positive affirmations I was intrigued. I've been listening to one or two a day for a week and I am starting to notice a difference. It feels a little silly at first, but I recognize that's part of the negative programming in my brain. I appreciate the science and research behind this idea and how it leverages the brain's neuroplasticity to pre-program negative patterns. Two thumbs up! Let's get some positive self-talk going in 2024!

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Podcast: You don't have to finish the year strong.

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Podcast: You don't have to finish the year strong.

This might be the most important thing you hear all year. "You don't have to finish the year strong." It's ok to just finish. This episode of my pal Allison's podcast made me feel seen. I shared it with clients and friends and it helped many of them connect with how they are feeling right now. I listened to this while walking to an ultrasound appointment yesterday because "surprise" in the midst of "finishing strong in December" my body informed me it had other plans. (Note, I'll be fine. I'm just being forced to slow down. Getting "older" is a trip!) I encourage you to take 30 minutes to listen to this episode to embrace alignment over achievement for the rest of the year. 

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Podcast: Three Pillars of Fitness and Debunking Common Myths

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Podcast: Three Pillars of Fitness and Debunking Common Myths

I really enjoyed being a guest on the Mind Body Planet podcast talking about the three pillars of fitness and debunking many common misconceptions in the health industry. If you get confused from the conflicting and sometimes crazy information permeating from "fitness influencers" on social I hope you’ll give it a listen and a like!

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8 Practices For Healthy Social Media Habits

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8 Practices For Healthy Social Media Habits

I struggle just as much as the next guy when it comes to social media. Sometimes it fills me with joy and really makes me feel connected to people I love. And sometimes it makes me feel awful--like I'm endlessly scrolling for something I never find. And it's hard to notice exactly when I cross the line from joy to doom. There are several great tips in this article from One Medical so I encourage anyone who wants to improve their relationship with social media and their mental wellness to give it a read.

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Why "Natural Sounds" Like Birds and Rain Calm Us Down

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Why "Natural Sounds" Like Birds and Rain Calm Us Down

I recently spent the night in a noisy hotel. And it STRESSED me out. I was exhausted from the flight and the thought of a sleepless night from the raucous noise of my neighbors was causing my heart to race and my blood to boil. I remembered hearing in a podcast recently that birds singing have a calming effect on humans due to an evolutionary signal of safety (birds don't hang out and sing when threats to humans are around). I started poking around on Spotify looking for nature sounds and found this lifesaver playlist of rain sounds.

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45-Minute Yoga IT Band and Piriformis Release

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45-Minute Yoga IT Band and Piriformis Release

Sean Haleen is one of my favorite yoga practitioners (and friends!). And I’m IN LOVE with his YouTube channel where he shares loads of great virtual yoga videos and tutorials for a variety of issues and focuses. As a runner with an old back injury, this class for the IT Band and Piriformis is one of my favorites.

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15 Goal Ideas to Inspire More Movement and Joy

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15 Goal Ideas to Inspire More Movement and Joy

Traditionally a lot of people jump into the holidays with two feet (see what I did there?!) and the best of intentions for crushing big fitness and wellness goals starting in the new year. Trainers like me used to see spikes in new gym memberships and requests for strict meal plans (instead of spikes in Coronavirus variants and virtual training sessions). If you are struggling with motivation and finding a goal that resonates with you, here are 15 some of my peeps are going for in the coming months that will influence their weekly fitness routines.

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What Is "Grounding" and Can It Improve Health and Wellness?

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What Is "Grounding" and Can It Improve Health and Wellness?

The concept of “grounding” or “earthing” is an interesting one. On the surface it seems simple and rather intuitive: humans need to connect physically with the Earth to optimize our health. To ground you simply place your skin (usually feet or hands) in direct contact with the Earth (like natural grass, dirt or sand--no artificial surfaces). The health benefits of stepping away from our busy lives to move our bodies, get fresh air and sunlight and be in nature are proven and widely accepted. Fledgling research adds another fascinating potential benefit of this practice that Morgan and I discuss in this short five minute video.

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Couch Talk with Morgan and JJ: Goal Setting and Planning Strategies

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Couch Talk with Morgan and JJ: Goal Setting and Planning Strategies

In this month’s edition of "Couch Talk with Morgan and JJ" we take a few minutes to share some goal setting strategies that will help you find the right goals for where/who you are and how to prepare and plan to succeed!

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Couch Talk with Morgan and JJ: Box Breathing and Air Hunger

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Couch Talk with Morgan and JJ: Box Breathing and Air Hunger

Breath is LIFE. Like, literally. So I was so happy when my amazingly talented and super knowledgeable friend Morgan dropped by my office for a couch talk session about breathing. We’ve both noticed clients lately experiencing episodes of shallow, labored breathing and she has some fantastic drills for breathing optimally in the moment and for building a breathing practice. Think of your breath like a muscle. To get stronger we need to exercise it strategically and consistently.

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Rainbow 10 Challenge: Add Some Colors to Your Day

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Rainbow 10 Challenge: Add Some Colors to Your Day

This post isn’t about how to eat to lose fat or gain muscle. Those are great goals and I help people do that all the time. You can get that for free in my guide. This is about something different. This post is about looking at your routine and what you’re eating in a day and making incremental, manageable improvements. The goal is simply to do something kind for your body not so you look better, but so you feel better physically and emotionally because you know you are doing something good for your health.

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How to Start a Gratitude Practice to Improve Wellness

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How to Start a Gratitude Practice to Improve Wellness

I shared in my latest newsletter the idea of picking just one thing to make things better. My one thing these days is to better connect with gratitude. The proven physical and mental benefits of a gratitude practice are undeniable. Gratitude can improve many aspects of your wellness including reduced pain, better physical performance, improved sleep and even better relationships.

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Mindful Eating “Versus” Food Tracking

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Mindful Eating “Versus” Food Tracking

Recently a friend asked my thoughts about “mindful eating”. In short, Mindful eating is based on mindfulness, a Buddhist concept. It's a beautiful concept and one I strive to achieve. But it takes a very long time in today’s world. And for folks looking for a more basic, first step to change it can be overwhelming. In my experience success can more often be achieved by first tracking one’s food for a period of time to achieve the right calorie goals while making room for the foods you love.

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