The Art of Creating Fitness Goals

“The greatest danger for most of us isn’t that our aim is too high and miss it, but that it is too low and we reach it” – Michelangelo

At several points in our lives, we run into obstacles that challenge us to revaluate different portions of our lives. This need for a plan can surface in our work lives, relationships, and in our journey to find balance in health and wellness. Many of us have visited this epiphany time and time again, where we realize our health has been slowly put on the back burner when other “more important” issues arise. So how does one create achievable, realistic fitness goals that will hold true in the long run? In my book Trading Pain for Purpose, I explore the full scope in taking charge of your goals including your health goals. For a taste of my book, we will look into creating practical fitness goals.

  1. Establish what you want: Yes, we all want to be amazingly fit with a next-to-nothing body fat percentage. But before trying to tackle a million goals at once, I find it extremely effective to tackle one task at a time. Are you looking to tone muscles? Are you training for a 5k marathon? Are your energy levels plummeting due to lack of movement? Finding out what you really want with your fitness plan creates foundation to your future goals.
  2. Challenge yourself, but be practical: I believe the biggest reason people quit their journey to fitness is due to unrealistic goals. Mostly, this is because your timeline does not match the goal in a realistic, healthy way – dropping 10lbs a week won’t happen for most. Unrealistic expectations can be birthed at the very beginning of creating fitness goals, where setting aside 2 hours a day at the gym seems practical at the time but impossible a few weeks later. Challenge yourself, but keep in mind what is practical and what is influenced by adrenaline.
  3. Keep track of the good and dirty: This is incredibly important in being transparent with yourself during your journey. If too many sweets near bedtime is the problem, keeping a food diary is imperative. For marathon training, a stopwatch is your best friend. I want to mention that keeping track does not exclude moments of weakness! If mess-ups aren’t tracked, it is hard to gage what needs to be worked on.
  4. Renew your vows along the way: Newsflash – at one point, you will find every excuse to quit.  In fact, you may very well drift back into bad eating habits or ignore the gym for a week. Instead of accepting defeat and sabotaging your fitness goals in their entirety, simply recommit. I have had bad days, like everyone, but the difference is in acknowledging the bad day and carrying on versus calling it quits completely.

These four steps will create a healthy foundation in your journey to wellness. I hope that you found this helpful.

Overcoming Seasonal Affective Disorder

If you are feeling down right now, it may not be because you are unhappy with your life. Every year thousands of Americans (and people from around the world) suffer from the winter blues, because of lower levels of sunlight during the Fall and Winter months. This real condition known as Seasonal Affective Disorder is also known as SAD. What a great name right? Overcast days greatly reduce the amount of light that hits your body and eyes. Lux is a measurement of illuminance according to international standards. A bright, sunny day will expose you to 50,000 lux  or more, while an overcast day can omit as low 1,000 to 2,000 Lux! The clouds and bad weather are not the only reason for lower levels of sunlight exposure, the days are much shorter, in some cases less than 9 hours a day of daylight is possible. All of this adds up to much lower levels of sunlight over extended periods of sunlight. Talk about depressing!

You may be asking “why is sunlight important?” Sunlight stimulates the retina’s cells, which in turn stimulates cells in the hypothalamus. This part of the brain controls your circadian rhythm which is your internal clock. The less stimulation that your hypothalamus gets the less likely you are to have a normal night’s sleep, either from difficulty falling asleep or tossing and turning throughout the night. Here are some of the most common symptoms of SAD:

  •     Irritability
  •     Tiredness or low energy
  •     Heavy feeling in limbs
  •     Sleeplessness, insomnia or oversleeping
  •     Appetite changes (craving for foods high in sugar)
  •     Weight gain

Natural Remedies
Now don’t run off to the doctor and ask for a magic pill to fix SAD which may cause even more problems. There are several natural remedies that I want to share with you that will work better than any pill can. The first thing you can do is get as much natural light as possible, especially from the hours of 6:30 Am to 8:30 AM. You can sit or walk outside or sit by a brightly lit window. It is best to do this daily or as close to daily as possible.

You could also eat more complex carbohydrates (natural) such as fruit, vegetables and healthy cereal, and limit eating extra simple sugar carbohydrates (unnatural) such as candy, soda or chocolate. You may crave them, but this is just a quick fix and will make you less able to overcome SAD in the long run, by throwing your body even further out of whack. The best thing to do is to eat healthy all the time, even when it seems like a quick fix will give you energy, you will end up paying for it in the long run.

It is also advisable to limit consumption of both caffeine and alcohol. You can have some but it is not good to make it a habit to have a few cups of coffee a day or a few alcoholic drinks in the evening to fall asleep. Your body will become more and more dependent on caffeine and alcohol may help you fall asleep but it really affects your sleep patterns in a very bad way.

Lastly, if you want to help eliminate SAD get outdoors during the day and exercise, whether it is walking, jogging or running any time spent outdoors will greatly help. Not only does getting your body moving help, but even over cast days will still expose you to more natural sunlight than you will get indoors. Natural sunlight has proven to be more effective than regular daylight especially in the morning. So get outdoors and soak up any sun you can.

I hope you found this information helpful.

To your health!


Importance of the Digestive Tract

You digestive tract makes up a huge percentage of you immune system. Just how much of your immune system is in your digestive tract? About 80%! The root of many of the different health problems we face are a result of having an imbalance in our intestinal bacteria. Probiotics are a great way to get more of the healthy bacteria back into your digestive tract, but there are several other things to be aware of when it comes to having healthy digestion.

What is SIBO? It is Small Intestinal Bacteria Overgrowth and can be a contributing factor to Leaky Gut Syndrome. SIBO is the overgrowth of bacteria, and can even be the result of good bacteria overgrowth. Some of the most common symptoms of SIBO are:

  • Excess wind
  • Abdominal bloating and distension
  • Diarrhea
  • Constipation
  • Abdominal pain

There are a few tests to determine if you have SIBO, including blood tests, breath tests (hydrogen breath test, bile acid breath test and D-xylose breath test.) As a last resort, having an Upper GI endoscopy is also an option. If any of these tests indicate a bacteria overgrowth, either pharmaceutical antibiotics or natural antibiotics may be prescribed, the latter being preferred, of course.

Leaky Gut
Seems like one of the last things you want is a leaky gut, and it really is not a good situation. What is leaky gut? It is when gaps develop between the cells that make up the thin membrane that lines your intestinal wall. These little gaps allow undigested or partially digested food to slip into your bloodstream. Sound bad? It is! Your body does not like having food particles floating around inside your blood. Here are some of the symptoms of Leaky Gut Syndrome:

  • Abdominal pain (chronic)
  • Insomnia
  • Bloating
  • Excessive flatulence
  • Anaphylactoid reactions
  • Shortness of breath
  • Anxiety
  • Fevers of unknown origin
  • Gluten intolerance (celiac disease)
  • Hemorrhoids
  • Heartburn
  • Malnutrition
  • Migraines
  • Muscle cramps
  • Multiple chemical sensitivities
  • Muscle pain
  • Mood swings
  • Poor exercise tolerance
  • Poor immunity
  • Poor memory
  • Recurrent bladder infections
  • Recurrent vaginal infections
  • Recurrent skin rashes
  • Brittle nails
  • Hair loss
  • Swollen lymph glands
  • Food allergies
  • Constipation
  • Diarrhea
  • Liver dysfunction
  • Brain fatigue
  • Abdominal spasms
  • Constant hunger pains
  • Depleted appetite
  • Sluggishness
  • Depression
  • Chronic fatigue

Surprisingly, leaking gut often goes unnoticed for years. It is always best to be preventative and to take things that are naturally occurring, that way you are not doing more harm than good. Aloe Vera is a good treatment for Leaky Gut syndrome. It is soothing for the intestinal tract, and can heal inner sores, inflammation and injury. Nature’s Sunshine makes great aloe Vera products of the highest quality, that are very reasonably priced. I highly recommend them to help with any leaky gut symptoms (above) that you are having. once you begin taking Aloe Vera, within a few weeks you will more than likely start feeling better.

I hope that you found this information helpful!


Traditional Uses of Holiday Herbs

Christmas is the most beautiful time of year. There are so many great stories and so many great traditions such as using herbs and pine around the home. One of the stories that we all know is the story of the three wise men bringing baby Jesus Frankincense and Myrrh. And we all know the tradition of putting pine around the home. Let’s look into these traditions more, and the uses and benefits of the herbs.

FrankincenseThis is a resin that comes from a middle eastern tree. Frankincense has a sweet, piercing smell. It smells good and is often used as incense. It traditionally comes in chunks but today we can also get it in convenient Frankincense essential oils, where it can be used in aromatherapy by diffusing it into the air. You can also inhale the essential oil directly from the fingertips or bottle. Research has shown that smoke from burning frankincense contains a compound that is psychoactive, which relieves depression and anxiety. Another use of frankincense is help with common colds. You can put a few drops into boiling water and inhale the steam to help with colds, coughs or pneumonia.

MyrrhThis is a different resin that comes a tree in Africa. Myrrh has a heavy, earthy smell. It is used as an ingredient in Also in available in both chunks and conveniently in a Myrrh essential oil. It is an anti-inflamatory, is antifungal and antiseptic. It is used for fighting infections and can be used for respiratory problems just like Frankincense.


Pine needle. Green BakgroundChristmas almost seems like it would not be the same without pine. Pine is prevalent in many Christmas decorations, including Christmas trees, wreaths and garland. Pine has a nice, sweet smell. It can be used as an expectorant and decongestant for colds. It is also available as a Pine essential oil, making it convenient to use in aromatherapy.

Using any of the above essential oils in a diffuser is a great way to get the above mentioned benefits. This will also help your home to smell like Christmas is in the air, sure to get you in the holiday spirit! I hope you found this information useful.



Why I Use Nature’s Sunshine

Commitment to Quality
The first – and the most important reason – that I love Nature’s Sunshine is the quality control that they use. Unlike many other supplement and health food manufacturers out there, Nature’s Sunshine tests and retests every single ingredient and product that they make. They do not just test the ingredients that their suppliers send them, they actually go to the suppliers’ facilities and perform audits there. This includes vendors from around the world. This helps to ensure that unhealthy pesticides do not end up in what we consume, it would be nice if all grocery chains guaranteed this! The people at Nature’s Sunshine have a commitment to quality, that is not just a marketing tactic or an afterthought, they do do the right things when no one is looking and go above and beyond what they are required to do. This is they type of quality that I can stand behind.

What Nature’s Sunshine Stands For
This is a company that does not get behind and market over-hyped ingredients. They test and retest for actual benefits and effectiveness before they start selling any product. Because they don’t get behind ‘come-and-go-products’ they have time to make sure the products they do sell are the best they can be.

Nature’s Sunshine has over 500 different high quality products. The products range from high-quality vitamins to natural energy enhancers, to mood enhancers to natural weight loss products. Here are more of the categories of products that they offer:

  • Cellular Health
  • Cleansing/Detox
  • Digestion
  • Energy
  • Enzymes
  • Essential Oils
  • Heart/Cholesterol
  • Immune Support
  • Memory/Brain
  • Mood/Emotional
  • Respiratory Support
  • Sexual/Intimacy
  • Sleep/Relaxation
  • Stress/Anxiety
  • Weight Management
  • Vitamins/Minerals

The above is only a partial list, there are literally hundreds of different products that they offer.

Reasonable Prices
Lastly, the Nature’s Sunshine products are very reasonably priced. At such high quality how can they do this? Most of Nature’s Sunshine products are sold online, so they do not need to have traditional brick and mortar stores in every city like GNC does, for example. This eliminates a lot of their cost, which translates to lower prices for me and you. Secondly they sell their high quality products in large volume, which further lowers their prices for us. I have seen some of their products being sold at half the price of competitors and I know that the quality is high, so it is a win-win.

In Conclusion
Nature’s Sunshine offers very high quality, a diverse product line with many different types of products at very affordable prices. If you haven’t already, check them out: Click here to visit Nature’s Sunshine


3 Simple Tips to Reduce Holiday Sugar

I love this time of year! Joy is in the air, spirits are bright and there is a great ‘feeling’ when you are out in public, especially while shopping. I absolutely love the holidays. But I also know that I have to be careful when it comes to what I eat. Sugar is easy to over-indulge on during the holiday season, because it is everywhere. It is out at the office in candy jars and all over the place at holiday parties, in cookies and other delicious treats. The fact that sweet treats are everywhere is the problem for those of us who are in the process of slimming down or watching our weight. It is even a bigger problem for those with sugar issues such as diabetes.

Diabetes is a growing epidemic. And if you do not have it now, it does not mean that you are in the clear to over-indulge, you can develop it at any time in your life. Most people already know this but most also do not think about it until they get the dreaded news that they now have diabetes. If you do not have diabetes you may think “oh that is where you have to inject insulin and check your blook sugar all the time…” But it is much more serious than that. Diabetes is the seventh-leading cause of death in the United States and is affecting an increasingly large portion of the population. Diabetes affects nearly 24 million people in the United States, nearly 8% of the population! Yet another reason to watch your sugar intake around the holidays!

Here are some tips below that I hope you find helpful for lowering sugar intake around the holidays. Notice I said lower, not eliminate. The holidays are meant to be fun and a time for celebration. I don’t want you to elimante the good times and little treats, what fun is that?

Moderation is key, and a simple trick. What is your favorite holiday treat? If it is cookies, for example, select a modest portion and slowly eat them, savoring the texture and taste. Once you are finished with that portion move on to something else, whether it is talking with people eating more healthy snacks. Many people make the mistake of just eating handful after handful of their favorite sugary food, this is the easiest way to over do it!

Alternate between healthy and less health snacks. If you eat some foods from the vegetable tray you will not be as hungry and you will therefore eat less of the ‘unhealthy’ snacks. Makes sense, right? And it is very easy to do!

Don’t just ‘give in’ and ‘let yourself go’ and start eating badly all day or evening, thinking to yourself “Well it’s too late now.” It’s never too late! If you slip up, just stop once you realize it, and move forward – the healthy way. It’s just as easy to eat healthy food as it is unhealthy food, plus it is a lot easier to work off the minimal calories from three pieces of broccoli versus three brownies in the gym.

I hope you found these tips helpful!


Aerobic Exercises You Can Do Indoors

As fall and winter close in on us, going for those long brisk walks, jogs and runs outside look less and less appealing don’t they? Many people do a great job over the summer of getting into good aerobic shape and melting off the fat, then the colder weather moves in and the weight slowly starts to creep back on to your body. Not good!

Keeping aerobic activity going over the cooler months can help you keep off those extra pounds, especially when it is needed most (around the holidays) and when sitting inside is so appealing. Keeping active in the winter months will also help you to not be de-motivated when the spring and summer months roll back around – because you will already be in shape, both physically and aerobically!

Aerobic Exercises You Can Do Indoors
Probably one of the best pieces of equipment that any health conscience person can have is a treadmill. Treadmills have come down greatly in cost over the years, they no longer cost thousands of dollars and you can buy them at large supermarkets like Costco or Walmart for a few hundred dollars. You can also buy nice treadmills online for a few hundred dollars ($300-$500) that will last for years to come. When doing any aerobic exercise try to do them for 15 minutes or more, including on a treadmill.

Besides walking or running on a treadmill there are a ton of other exercises you can do. For variety you can alternate a couple or few of these exercises 30 seconds at a time, totaling up to 15 minutes. Here are the aerobic activities I would recommend:

  • Jogging/Marching in Place
  • Squats
  • Side Lunges
  • Jump Rope
  • Jump Squats
  • Burpees
  • Walking Lunges
  • Mountain Climbers
  • Push-ups
  • Crunches/Side Crunches
  • Jumping Jacks


An example of a 20 minute indoor workout would be:

  • Jogging/Marching in Place (warm up for three minutes)
  • Jumping Jacks (30 seconds)
  • Jogging/Marching in Place (30 seconds)
  • Walking Lunges (30 seconds)
  • Jogging/Marching in Place (30 seconds)
  • Squats (30 seconds)
  • Jogging/Marching in Place (30 seconds)
  • Jumping Jacks (30 seconds)
  • Jogging/Marching in Place (30 seconds)
  • Jumping Jacks (30 seconds)
  • Jogging/Marching in Place (30 seconds)
  • Walking Lunges (30 seconds)
  • Jogging/Marching in Place (30 seconds)
  • Squats (30 seconds)
  • Jogging/Marching in Place (30 seconds)
  • Mountain Climbers (30 seconds)
  • Jogging/Marching in Place (30 seconds)
  • Walking Lunges (30 seconds)
  • Jogging/Marching in Place (30 seconds)
  • Burpees (30 seconds)
  • Jogging/Marching in Place (30 seconds)
  • Mountain Climbers (30 seconds)
  • Burpees (30 seconds)
  • Walking Lunges (30 seconds)
  • Jogging/Marching in Place (cool down for three minutes)

Doing a routine like this may seem a little intimidating at first, but after you do it a couple of times it will become easier and easier. Although doing aerobics indoors may not be as appealing as walking or running outside, I promise you it is much more appealing than starting over from scratch on your body come spring, and undoing all of the progress you have made – or worse, going backwards from where you began!

I hope that you found this blog helpful!



Do You Have Candida/Yeast Overgrowth?

Candida is something most people have never heard of yet every one of us has it in our bodies! Candida is a fungus that is a form of yeast. It lives in your mount and intestines. It is usually a good think and helps with digestion but it can also be over produced and lead to many problems. Here are some of the many problems Candida overgrowth can cause:

  • Digestion problems/issues including bloating, constipation or diarrhea
  • Chronic fatigue
  • Fibromyalgia
  • Autoimmune diseases such as Ulcerative Colitus, Lupus, Rheumatoid Arthritis, Psoriasis and others
  • Irritability, depression, mood swings and anxiety
  • Severe alleries
  • Difficulty concentrating, poor memory, brain fog and ADD or ADHD

These are just a few of the problems that overgrowth of Candida can cause! Healthy bacteria in your gut usually help keep the Yeast/Candida levels in check, but sometimes things that you do or eat unintentionally cause this bacteria to get out of hand. But how can this overgrowth or surplus of Candida/Yeast happen? Here are a few of the causes:

  • Living a stressful lifestyle
  • Consuming a large amount of refined sugar (which come from many different items such as soda, sweetened ice tea, candy, processed foods, cereal, condiments, etc.)
  • Taking oral contraceptives
  • Consuming a lot of alcohol
  • Taking Antibiotics

How can you know for sure if you have a Candida/Yeast overgrowth problem? There are three ways to test the levels of Candida/Yeast in your body and all of them require a doctor:

  • Blood test
  • Stool testing
  • Urine Organix Dysbiosis Test


How to fix the imbalance:
Once you have been tested and/or have realized that you need to reduce the Candida/Yeast in your system there are steps you can take to get the overgrowth reduced. I also want to point out that even if you do not take a test the following are good practices to do for everyone to either get the Candida/Yeast reduced or to keep it in balance so that you do not face the issues above.

  • Taking proboitics
  • Improving your diet / Reducing refined sugar intake (sugar feeds yeast so this is crucial)
  • Reducing alcohol consumption
  • Taking a caprylic acid supplement (this acid destroys Candida/Yeast – take only if high levels of Candida/Yeast have been verified in your system

It is important to note that using diet alone can take up to six months, so probiotics and caprylic do offer a shortcut for you to achieve balance in your body, I recommend Nature’s Sunshine’s probiotics and caprylic acid supplements. I recommend Nature’s Sunshine because of the very high quality that Nature’s Sunshine offers. I hope that you found this article about the serious symptoms, causes and cures for Candida/Yeast imbalance helpful.

To your health!


Boost Your Immune System For Fall

As we head into winter cold and flu season, we have two choices: we can either do nothing, roll with the punches and just deal with the colds as they come or we can take a few simple steps to keep our immune systems healthy. It might be easier than you think to reduce both the number and severity of your colds.
Zinc Again
If you only think of vitamin C when you think colds and flu, think again. If you think vitamin C when you think colds and flu, think again.Many of us have zinc deficiency, especially women and children. Zinc is easy to get and is essential to fighting off colds. But why? Zinc is involved in the development and function of the body’s white blood cells, which fight off infections. These white blood cells are crucial because they fight the nasty colds and are your first line of defense. It is recommended that adults get 8-12 milligrams of zinc per day. Zinc is readily found in lean red meat, seafood, wholegrain breads, fortified breakfast foods and nuts. It is not hard to get the 8-12 milligrams that you need everyday, just four ounces of lean read meat has about half of the zinc you need, one cooked oyster has almost all of the zinc you need and six ounces of wholegrain wheat has all of the zinc you need on a daily basis.
Vitamin C is Still Important
I don’t want you to think that zinc is the only thing to make sure that you get enough of this cold and flu season, vitamin C is still important. It is recommended that adults get between 70 and 90 milligrams of Vitamin C per day, and some researchers say that up to 500 milligrams per day is safe and effective at helping with overall health. Researchers are learning more and more about vitamin C benefits.
“Vitamin C has received a great deal of attention, and with good reason. Higher blood levels of vitamin C may be the ideal nutrition marker for overall health,” says study researcher Mark Moyad, MD, MPH, of the University of Michigan. Though studies show that consuming vitamin C can’t actually prevent colds, loading up on Vitamin C has been proven shorten the length of time you’re sick and reduce the severity of your symptoms. This is also the case for little bouts of the sniffles. These micro colds that zap your energy can and should be knocked out quickly with vitamin C. Nipping them in the bud before they weaken your immune system is the best thing to do, because if you do nothing a more serious cold could come along and make you very sick.
Oranges are not the highest source of vitamin C, there are several foods with higher amounts. The foods with the highest amount of vitamin C are (highest first to lower amounts): Papaya, Bell Peppers, Broccoli, Brussels Sprouts, Strawberries, Pineapple, Kiwifruit, Cantaloupe, Cauliflower. There are many more, but these will give you the highest amounts.
Don’t Let Your Gym Shoes Hibernate
Lastly, regular exercise is important all times of the year, including fall and winter! Short days and cold weather make it tempting to blow off exercising, but if you do your entire immune system will suffer. Need proof? In a recent study people who exercised regularly (five days a week or more) had 43% fewer days in the fall and winter than those who exercised less regularly or not at all. This is because during your workouts and for hours after them your body increases production of germ-fighting cells which are called neutrophils. These germ-fighters are your body’s heavy hitters when it comes to fighting infections and colds. They are phagocytic, meaning that they can ingest other cells and microbes, eradicating them. Since exercising increases production of neutrophils, it is great to exercise at least five days a week to fight off colds and the flu.
I hope that you found this article helpful!
To your health!

What is Bioresonance?

What is bioresonance you ask? I’ll be happy to answer. If you have ever seen Star Trek you have seen how whenever one of the characters has an ailment of any kind, from an infection to serious illness, the doctor always pulls out a scanner. The interesting thing is it does not have to touch the person with the illness, it scans the energy to determine what is wrong. Like most other technologies on Star Trek, these bio scanners that they use are based on scientific theory.

Since the show debuted in the late 1960’s more than 10 Star Trek technologies have come true, technologies such as replicators now exist (3D printing) and even the Holodeck 3D technology has been used to create a concert for thousands of people at Coachella. There are plenty more examples of Star Trek technology coming true according to this Mashable article.

The great news is Star Trek medicine is closer than we thought it was a few years ago. As I mentioned earlier, in Star Trek when someone was not feeling well the caregiver pulled out their scanner and scanned the energy frequencies their body was putting out. The theory – and truth – is that everything is Energy.  Every single thing. Even things that are dead now or have never even lived. How you ask? Everything is made out of atoms. Atoms all have moving parts, including protons, neutrons and electrons. All energy has a frequency.  Bacteria has a frequency, Viruses have a frequency, and so do healthy cells. Bioresonance not only can ‘scan’ the body, it can also fix it.

There is a device that I believe will become more and more popular in the coming years. It is called the Deta Elis. It is already becoming increasingly popular in Russia where it was created. Vladimir Putin uses it and so do many other high-level officials in Russia. It already can be used to scan for abnormalities and scientists are working to fine tune it to destroy Hepatitis B, Hepatitis C and Herpes, as the first targets. Many more breakthroughs will surely come in the way of Bioresonance and I plan on keeping you up to date with all updates. And as soon as I can I will be getting a Deta Elis for my clients, which I will use to do scans. I do already have a device that is a Bioresonance device, it is called the Zyto Compass. It works off of the same principals as the Deta Elis, and I have seen proven results. I offer scans with this device that will help you to learn of any areas of improvement that we can address. Check out this page on my website for more information.